Wall Slides
Improve Shoulder Mobility & Posture
Wall Slides are a gentle shoulder mobility exercise designed to improve shoulder movement, posture, and overhead reaching. They are commonly recommended for people experiencing shoulder stiffness, frozen shoulder, rotator cuff conditions, shoulder impingement, or poor posture.
What Does This Exercise Help?
Wall Slides may help improve:
Frozen Shoulder (Adhesive Capsulitis)
Shoulder Stiffness
Rotator Cuff Injuries
Shoulder Impingement
Poor Posture
Rounded Shoulders
Limited Overhead Movement
Equipment Needed
A flat wall
Starting Position
Stand with your back against a wall.
Position your feet approximately 6–12 inches (15–30 cm) away from the wall.
Keep your head, upper back, and hips gently against the wall.
Bend your elbows to 90°, with your forearms against the wall in a "goalpost" position.
📷 Start Position Photo
Step-by-Step Instructions
Step 1
Slowly slide your arms upward while keeping your hands, wrists, and elbows in contact with the wall as much as possible.
📷 Middle Position Photo
Step 2
Raise your arms only as high as you can comfortably without increasing your pain.
Pause for 1–2 seconds.
📷 End Position Photo
Step 3
Slowly return to the starting position using a controlled movement.
Repeat.
Recommended Repetitions
10 repetitions
2–3 sets
Perform once or twice daily, or as recommended by your healthcare provider.
Tips
✔ Keep your shoulders relaxed.
✔ Move slowly and with control.
✔ Breathe normally throughout the exercise.
✔ Stay within a comfortable range of motion.
Common Mistakes
✘ Shrugging your shoulders.
✘ Arching your lower back.
✘ Forcing the movement into pain.
✘ Moving too quickly.
Stop the Exercise If
Pain that continues to worsen during or after the exercise:
Sharp or severe pain
Numbness or tingling
Pain that continues to increase after completing the exercise
Related Conditions
Frozen Shoulder
Shoulder Pain
Rotator Cuff Injuries
Shoulder Impingement
Poor Posture
Related Services
Need More Help?
If shoulder pain or stiffness is limiting your daily activities, our team at Pelham Massage Therapy & Osteopathy Clinic can assess your condition and develop a personalized treatment plan to help you move more comfortably and recover safely.
Disclaimer: This exercise is provided for educational purposes only and may not be appropriate for everyone. Stop the exercise if it causes increasing pain, numbness, tingling, dizziness, or other concerning symptoms. If you are unsure whether this exercise is right for you, consult your healthcare provider or book an assessment with Pelham Massage Therapy & Osteopathy Clinic.