Shoulder Exercises

Wall Slides

Wall slides train the shoulder blade to rotate upwards smoothly as the arms rise. That movement matters for anyone with pain reaching overhead, and for athletes who throw, swim or lift.

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What it does

The serratus anterior and lower trapezius rotate the shoulder blade as the arm lifts. When they are weak, the shoulder pinches overhead. Wall slides retrain that timing.

It is a regular part of rehab plans for shoulder impingement, rotator cuff injury and supraspinatus tendinitis, and it features in our shoulder pain physiotherapy programmes.

How to do it

Stand facing a wall with your forearms on it, elbows at shoulder height and shoulder width apart.
Gently press your forearms into the wall so the shoulder blades wrap around the ribs.
Slide your forearms up the wall, keeping the pressure, until the arms are as high as comfortable.
Slowly slide back down.
Progress with a light band around the wrists, pushing outwards as you slide.

How much

10 to 12 repetitions, 2 to 3 sets, once a day.

Common mistakes

Shrugging as the arms rise.
Losing forearm contact with the wall.
Arching the back.

Stop and check with us if

You feel pinching pain at the top of the shoulder that doesn't settle.

Medical note

These instructions are general guidance, not a personal prescription. If you have a recent injury or surgery, a diagnosed condition, or symptoms such as numbness, weakness or dizziness, get assessed before starting. Stop and seek advice if pain increases sharply or you feel unwell.

Frequently asked questions

Is this the same as wall angels?

Similar idea. Wall angels are done with the back against the wall and are harder for stiff upper backs.

Can I do it with frozen shoulder?

Only once range allows. We usually start with assisted movements.

Related treatments

Shoulder

Ready to feel better?

Book an assessment at our Indirapuram clinic or ask for a home visit. Call +91-9999973681 or send a WhatsApp message and we will confirm your slot.