Shoulder Abduction Wall Slides

Purpose

Shoulder abduction wall slides help to improve proper posture, which decreases stress on the spine, particularly in the mid back, or thoracic, region. Improving thoracic spinal posture decreases your risk of compression fractures.

Shoulder abduction wall slides also strengthen the muscles of the shoulders, shoulder blades and mid back and stretch the pectoral muscles across the front of your chest.

Set up

Get into a standing position with your back leaning against the wall and your feet about a foot away from the wall. Your feet should be about hip width apart with your knees slightly bent. Your shoulder blades and low back should both be against the wall.

You will begin this exercise with your arms at shoulder height with your shoulders and elbows bent to 90 degrees. Ideally, your elbows and the backs of your hands will be touching the wall to begin. If you are unable to get your elbows all the way back to the wall, you can perform this exercise with your arms slightly in front of the plane of your body.

Movement

Slowly slide your arms overhead and straighten your elbows. Only go as far as you can without letting your low back arch off the wall. If you have any shoulder pain with this exercise, try performing it with your arms in front of the plane of your body.

Slide your hands back down to the starting position.

Tips

  • Keep your lower abdominal muscles engaged. Do not let your low back arch off the wall as you straighten your elbows.
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