Exercise Database

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Wall slide
Course: PHRE 3045 – Sports Injuries Movement Pattern: Upper Body Target: Rhomboids Synergist(s):
Exercise
Regressions: Progressions:

Equipment: Body Weight
Description:
  1. Make sure your hips, low and mid back, as well as head and shoulders are flat against the wall.
  2. Engage the core musculature to keep contact with the wall and prevent ribs from elevating.
  3. Start by establishing back position, followed by rotating hands towards the wall.
  4. Once the position in point 3 is established begin to overhead press/slide above head without losing wall contact.
  5. The movement should improve shoulder mobility and upper body postural control.
Common Error(s): Arching the upper back | Not engaging core | Rounded shoulders
Spotting:
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