Wall Angels Exercise Guide: Improve Posture and Mobility
Master Wall Angels with our expert guide. Learn the proper form to strengthen your trapezius, improve thoracic mobility, and correct rounded shoulders.
How to Perform
- 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
- 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
Primary movers
- Trapezius
Stabilizers
- Rhomboids
- Rear Deltoids
- Infraspinatus
Related Guides
- 1-Arm Half-Kneeling Lat Pulldown — Back
- Alternating High Cable Row — Back
- Alternative DB Gorilla rows — Back
Trapezius · Back