Wall Angels
Wall Angels are a mobility and posture exercise that helps improve shoulder flexibility, strengthen the muscles that support good posture, and increase movement of the upper back and shoulders. This exercise is commonly recommended for individuals with rounded shoulders, poor posture, or shoulder stiffness.
What Does This Exercise Help?
This exercise may help improve:
Poor posture
Rounded shoulders
Shoulder stiffness
Shoulder impingement
Limited shoulder mobility
Upper back tightness
Benefits
Improves shoulder mobility
Encourages proper posture
Strengthens the upper back and shoulder muscles
Increases thoracic spine mobility
Helps improve 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
Shoulder Impingement
Frozen Shoulder
Shoulder Stiffness
Poor Posture
Upper Back Tightness
Related Services
Need More Help?
If shoulder pain, stiffness, or poor posture is affecting your daily activities, our team at Pelham Massage Therapy & Osteopathy Clinic Inc. can assess your movement and develop a personalized treatment plan to help improve mobility, reduce pain, and restore healthy shoulder function.
Book Online: Book Your Appointment Online (link: https://pelhammassage.ca/book-online)
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.