Part of these sets

This exercise rarely works alone. It appears in the following routines, where it is sequenced alongside the others that support it.

The Desk Worker's Neck and Shoulder Set

What it works

Primary muscles

Serratus anterior
Lower trapezius

Also involved

Rotator cuff, working to keep the ball centred in the socket
Upper trapezius, which should assist rather than dominate

Equipment: A clear stretch of wall

How to do it

1
Stand facing a wall, about a foot back from it, and place both forearms on the wall vertically, shoulder width apart, elbows around shoulder height.
2
Press the forearms lightly into the wall, just enough to feel the muscles around your shoulder blades switch on.
3
Slide both forearms slowly up the wall, letting your body lean in slightly as they rise. Keep the neck long and the shoulders away from the ears.
4
Go only as high as stays comfortable. A mild ache is acceptable; a sharp catch is your stopping point.
5
Pause at the top for a breath, then slide back down with the same control.
6
Repeat, aiming to reach the same height or a touch higher each session, not each repetition.

How much to do

8 to 10 slow slides

1 to 2 times a day

Height should creep up over weeks, not within a single session. Forcing extra range today usually costs you a more irritable shoulder tomorrow.

Stop and get assessed if

Stop and get assessed if you cannot raise the arm at all, if night pain is steadily worsening despite sensible exercise, or if the shoulder ever gives way. Those point to problems that need examining rather than exercising.

Common mistakes

Shrugging the shoulders up as the arms rise: Some upward rotation of the blade is normal and necessary, but a pure shrug means the upper trapezius is doing everything. Keep the neck long and let the movement come from the blades gliding around the ribcage.
Arching the lower back to gain height: Leaning back borrows range from the spine instead of the shoulder, so the shoulder never actually trains the range you think it did. Keep the ribs gently down and accept the height you genuinely have.
Pushing through a sharp catch: A painful arc is information, not a challenge. Working repeatedly just short of the catch restores movement faster than repeatedly provoking it.
Rushing the way down: The lowering phase is where the cuff and blade muscles work hardest to control the movement. Sliding down as slowly as you slid up doubles the value of every repetition.

Making it harder

At the top of the slide, lift the forearms a centimetre off the wall, hold for a second, and replace them. This asks the shoulder to own the range without support.
Loop a light resistance band around your wrists and keep gentle outward pressure on it throughout, which keeps the rotator cuff working through the whole slide.
Step slightly further from the wall so the arms carry more of their own weight, then progress to the same movement standing free of the wall.

Making it easier

Lie on your back and slide the backs of your arms along the floor from your sides towards overhead. The floor carries the arm's weight entirely, which suits more irritable shoulders.

Wall Slide