Wall Angels
Wall Angels are a mobility and posture exercise commonly used to support shoulder movement, upper-back mobility, and postural awareness. This exercise may be appropriate for individuals experiencing rounded shoulders, postural concerns, or shoulder stiffness.What Does This Exercise Help?
What May This Exercise Support?
Wall Angels may be used as part of an exercise or home-care program for:
Postural concerns
Rounded shoulders
Shoulder stiffness
Limited shoulder mobility
Upper back tightness
Potential Benefits
Supports shoulder mobility
Encourages postural awareness
Engages the upper back and shoulder muscles
Encourages movement through the thoracic spine
Supports comfortable overhead arm movement
Equipment Needed
A flat wall
Starting Position
Stand with your back against a wall.
Place your head, upper back, and hips against the wall if comfortable.
Bend your elbows to approximately 90 degrees, creating a "goal post" position.
Keep the backs of your hands and arms as close to the wall as possible.
Step 1
Slowly slide your arms upward along the wall while maintaining contact between your arms and the wall as much as possible.
Step 2
Raise your arms only as far as comfortable without pain or arching your lower back.
Step 3
Slowly return your arms to the starting position with a controlled movement.
Repeat for the recommended number of repetitions.
Recommended Repetitions
10–15 repetitions
2–3 sets
Perform once daily or as recommended by your healthcare provider
Tips
Keep your movements slow and controlled.
Maintain gentle contact with the wall throughout the exercise.
Keep your chin slightly tucked.
Avoid arching your lower back.
Breathe normally throughout the movement.
Common Mistakes
Arching the lower back
Shrugging the shoulders
Moving too quickly
Forcing your arms higher than comfortable
Allowing the elbows or wrists to move away from the wall excessively
Stop the Exercise If
Stop and consult your healthcare provider if you experience:
Sharp shoulder pain
Increasing pain during or after the exercise
Numbness or tingling
Dizziness or loss of balance
Related Conditions & Concerns
This exercise may be included as part of an individualized home-care plan for concerns such as:
Shoulder stiffness
Postural concerns
Rounded shoulders
Upper back tightness
Limited shoulder mobility
Related Services
Need More Help?
If shoulder discomfort, stiffness, or postural concerns are affecting your daily activities, a healthcare provider can assess your individual needs and determine whether exercises such as Wall Angels may be appropriate as part of your care plan.
Disclaimer
This exercise is intended for general educational purposes only and should not replace professional medical advice, diagnosis, or treatment. Stop the exercise if you experience significant pain or worsening symptoms, and consult your healthcare provider if you are unsure whether this exercise is appropriate for you.
Pelham Massage Therapy & Osteopathy Clinic Inc.