Back
Wall Angels
A rehabilitative staple designed to restore thoracic mobility, fix posture, and strengthen the upper back and shoulders.
How to perform.
Follow the sequence — setup is half the lift.
Stand with your back flat against a wall and your feet positioned four to six inches away from the baseboard.
Press your tailbone, upper back, and the back of your head firmly against the wall surface.
Raise your arms to shoulder height with elbows bent at ninety degrees, ensuring your elbows and the back of your hands touch the wall.
Slowly slide your arms upward toward the ceiling while maintaining constant contact between the wall and your entire back, elbows, and hands.
Extend your arms as high as possible without allowing your lower back to arch or your ribs to flare forward.
Pause for one second at the peak of the movement before slowly sliding your arms back down to the starting position.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Arching the lower back to compensate for limited shoulder mobility.
- Allowing the wrists or elbows to lose contact with the wall during the ascent.
- Shrugging the shoulders toward the ears rather than keeping the shoulder blades depressed.
- Moving too quickly and using momentum instead of controlled muscle engagement.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.