Wall slides

Opens the front of the shoulders and gets the shoulder blades moving again.

Area

Shoulder

Sets

Each set

12 slow slides

How often

Every day

Set by

Mikael Lindgren

Stand with your back against a wall, feet a small step forward.
Place your forearms on the wall in front of you at shoulder height.
Slide your arms up the wall as far as is comfortable, letting your shoulder blades rotate.
Lower slowly back to shoulder height.

Why it helps

Shoulders stiffen when the shoulder blades stop gliding. Sliding against a wall guides them through the full range with support.

Shrugging up towards your ears. Keep your neck long and only go as high as you can without lifting the shoulders.

Back, gentle

A slow, rolling stretch that wakes up a stiff back without asking much of it.

2 sets of 10 slow rounds

Back, gentle

A slow, rolling stretch that wakes up a stiff back without asking much of it.

2 sets of 10 slow rounds

Back, steady

Builds the deep muscles that hold your back steady while your arms and legs move.

3 sets of 8 each side

Back, steady

Builds the deep muscles that hold your back steady while your arms and legs move.

3 sets of 8 each side