Wall Push-Up Plus
This is one of my favorite shoulder rehabilitation exercises because it strengthens the serratus anterior, improves scapular control, and builds shoulder stability in a gentle, functional way.
What Does This Exercise Help?
Frozen shoulder
Shoulder instability
Scapular weakness
Rotator cuff rehabilitation
Shoulder pain
Poor posture
Benefits
Improves shoulder stability
Strengthens the serratus anterior
Improves scapular control
Enhances shoulder function
Prepares the shoulder for more advanced strengthening
Equipment Needed
Wall
Starting Position
Stand facing a wall.
Place your hands on the wall at shoulder height and shoulder-width apart.
Keep your body in a straight line.
Relax your shoulders.
Step 1
Perform a gentle wall push-up by bending your elbows.
Step 2
Push back to the starting position.
Step 3
Once your elbows are straight, continue to gently press through your hands to allow your shoulder blades to move slightly forward ("plus" position). Hold briefly, then relax.
Recommended Repetitions
10–15 repetitions
1–3 sets
Perform once daily
Tips
Move slowly and with control.
Keep your body straight.
Avoid shrugging your shoulders.
Breathe normally.
Common Mistakes
Letting your hips sag.
Shrugging your shoulders.
Rushing the movement.
Bending only your neck instead of your elbows.
Stop the Exercise If
You experience sharp pain.
Symptoms worsen.
You develop numbness or tingling.
Your healthcare provider advises you to stop.
Related Conditions
Frozen Shoulder
Rotator Cuff Injuries
Shoulder Instability
Shoulder Pain
Related Services
Need More Help?
If shoulder pain or stiffness is limiting your daily activities, our team at Pelham Massage Therapy & Osteopathy Cliniccan assess your movement and develop a personalized treatment plan to help you recover safely.
Book Online: https://www.pelhammassage.ca
Disclaimer
The exercises provided in our Exercise Library are intended for general educational purposes only and may not be appropriate for everyone. Stop immediately if you experience increased pain, dizziness, numbness, or other concerning symptoms. Always consult your healthcare provider before beginning a new exercise program or if you are recovering from an injury or surgery.