Table of Contents:
Wall Slides For a Pain Free Overhead Position
Video taken from the channel: ChiroStrength
Posture Correction Exercises | Three of the BEST Exercises for Posture!
Video taken from the channel: GuerrillaZen Fitness
Wall Slides for Serratus Anterior Activation
Video taken from the channel: The Prehab Guys
Shoulder exercises wall slides
Video taken from the channel: Six Physio
Wall Slides | Shoulder Health
Video taken from the channel: CrossFit Federal Hill
Seated Scapular Wall Slides
Video taken from the channel: Jordan Syatt
EricCressey.com: Serratus Wall Slide Variations
Video taken from the channel: Eric Cressey
Stand upright with your back against a wall and your feet shoulder-width apart. Bring your arms up, pressing your shoulder blades into the wall. The backs of your hands will be against the wall with your thumbs at about the height of your head.
The line of your upper arm, from your elbow to shoulder, should be perpendicular to the floor.Slide your back down the wall until your hips and knees are at a 90-degree angle. Your shoulders, upper back, and back of your head should all be.Restoring upward rotation requires a combination of stretching the downward rotators, strengthening the upward rotators (scapular plank pushups, half-kneeling face pulls, overhead shrugs), and training proper shoulder motor control (wall slides).
Forearm Wall Slide Begin with your forearms in contact with the wall, shoulder width apart. The elbows are bent at ninety degrees and wrists inline with the elbows.To begin the movement, lean against a wall with your heels planted a couple of feet away from the bottom of the wall. With your back against the wall, cross your arms and begin moving downwards into the squat position. You should attempt to get your hamstrings parallel to the ground if possible.
From there place your forearms flush against the wall and gradually “slide” them upwards. The key here is to NOT use your upper traps and to focus on keeping the shoulder blades depressed. Go as high as you can – again, without shrugging – and then return back to the starting position and repeat the same sequence for 8-10 reps.How Long Should You Do Wall Sits?
Ideally, you should do wall sits for 30 to 60 seconds in sets of 3. If you are a beginner and can’t hold wall sits for very long, start off with 5 sets of 10 to 15 seconds and build up to being able to do 30 continuous seconds. Once you can easily do walls sits for 60 seconds, consider variations such as the.Scapula Wall Slides –back to wall. This exercise is a progression from facing the wall.
It again benefits shoulder rotation, activation of the upper back muscles, and scapular stabilisers. Keep the head, upper back and forearms in contact with the wall throughout.Wall Slides. Muscles: Quadriceps, hip extensors, hamstrings. Position: Stand with your back against a wall, feet shoulder-width apart, 1 1⁄2 to 2 feet away from wall.
What to do: Slowly slide down wall, knees bending as you move. Do not let your knees go past your toes while bending. Slide back up the wall to the starting position.
If you have enough space, you can spread your legs in a wide ‘V’ when they are against the wall. This will increase the stretch in the groin and the thighs. Alternatively, to increase the stretch, bend the knees and touch the soles together. Then, slide the outer edges of the feet down and bring your heels closer to your pelvis.
Read more: Wall pushup variations to strengthen chest, shoulders, and back Seated push-ups. To work on stability in your shoulders, try pushups from a seated position. Sit on a bench with your.It’s ideal to apply a logo to the slide master itself, for example. This will keep the logo the same size and in the same position on each and every slide.
To do that, go to View > Slide Master. On the right side, you’re likely to see a variety of slide masters that control designs for multiple slides. Drop the elements that you want to remain.Start in a full plank position with your hands directly underneath your shoulders.
Activate your glutes and abs to prevent injury and gain maximum benefit. Begin to shift laterally by.The above mentioned benefits are just a handful of benefits of wall squats. One of the best attributes to why wall squats are so beneficial is because wall squats are a low impact exercise. With this particular exercise, you lower your body to a set position and hold it there for a.
Engage your abdominal muscles and slowly slide your back down the wall until your thighs are parallel to the ground. Adjust your feet so your knees are directly above your ankles (rather than over your toes). Keep your back flat against the wall. Hold the position for 20 to 60 seconds. Slide slowly back up the wall to a standing position.
Handstand wall walks are a great way to warm up, but they are also a good exercise to finish your workouts. They can also act as a workout on their own. Below is the recommended sets and reps for each of these progressions.
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62 comments
Goodness, I have been looking for a video like this for a while. Great workouts. Thank you man!!
Hi Eric, what’s the reason for he ROM limitation when performing the shoulder flexion with the scapulas protracted? Is it because the serratus have been “pre shortened” and the upward rotation is inefficient? AC joint limitation? Thank you very much in advance.
Would this be detrimental for someone whose shoulder blades are actually too far apart?
I found this video on Neck Mender Blueprint there are plenty more awesome videos there that will help you
How would you comment, doing the same movement, but on the floor and feet sliding?
I can’t get my wrists to the wall on the third one without my elbows coming off the wall, so I do it lying onthe floor..But my lower back naturally wants to arch, is this good or bad?
Well done Cressey. This is an excellent corrective exercise for boxing and I love the introduction of the band. We incorporate a lot of band work when working cuff rotation and stabilization but rarely for Serratus. Every athlete should train this pattern. Simple and effective….thanks man!
this was good; I hadn’t thought to sit instead of stand; I do a variation of this where I bring my hands along the wall to behind my head. I feel it more in my neck with that movement.
I’m not sure but,if anyone else wants to discover poor posture neck pain try Neck Mender Blueprint (do a search on google )? Ive heard some incredible things about it and my brother in law got amazing results with it.
What if one of shoulders internally rotates towards the top. I can almost feel it pop into internal rotation.
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I could easily do the wall slide and i felt it kicking it, but when it came to raising the hand all the way straight I noticed my lower back starting and wanting to arc forward, can’t help it
The wall sit is not an easy one for me. What a great exercise!!
Time-Stamps (for myself):
Door Pec Stretch -> 0:26 (1 Min on Each Arm).
3:33 Sitting Wall Press ( 4:27)
Sets/reps for last exercise? I also find the stretch using a broom handle, bringing it overhead then behind your back, very helpful. I also do the last stretch/exercise standing up, is sitting down better?
Last excersice is just awesomeee��
I imroved my postrure with it��
Why do you want the low back flat on the wall? Why not keep the natural lumbar curve?
Where I found that rope to stretch my chest. Kindly send that link. So I can buy it. Thank you.
The last one was so tough but_it fixed my posture by doing it steady!
have you ever thought of shaving your head bald and shaving beard, but keep the mustache. you would look like a different person and a bad ass.
I have been going through some very rough posture issue’s that have really affected my shoulder’s and back muscles and it feel’s miserable and they had me do a test for internal and external rotation and the external rotation is ok but I lack internal rotation in my right shoulder, always tight and have constant pain in my delt. I lay on the floor for internal rotation test and I can touch floor with my left hand no problem but can’t touch floor with my right hand. So far I have been doing steady exercise’s for this as well as massage therapy for 2 month’s now and it seems to be helping. My massage therapist got me to do the test again and I can now touch the floor with my right hand. I am not 100% there yet because I can still feel a bit of tightness and pain but I am very happy that I can now touch the floor with my right hand. I will be doing these exercise’s for the rest of my life to keep my posture in balance. Not very fun having bad posture.
Wow thank you soooo much for helping so many people with this problem. I’m trying my very best to watch all of your videos now, new sub here. I’m willing to put in the work now to correct this problem. I can’t get my arms to the wall in the wall press at all will really have to work on that or wall slides as they are called to.
I’ve had a rib out for a while now and I’m hoping it’s something that can be fixed by fixing my posture. I’ll be adding these exercises into my PT routine. Thank you!
Blake, you’re awesome. I spend a lot of time hunched over books, and my posture shows it. I’ve been doing the shoulder press for a few weeks, and it’s made a big difference. My back feels much happier, too. I’m going to add the other two exercises, and I’m looking forward to great results. Thank you for the excellent advice.
The third one is a life changer, sitting or standing, i swear I gained about 3 inches height and looked way stronger than before.
3 rd ex is so impossible for me oh my god:((( how will i complete it i am in so hopless thoughts ����
I can do the exercise at 1:00 until the cows come home and it stays just as tight. It’s like trying to stretch a tire.
Would it be a good idea to stop lifting weights while I get my posture in order or can i just add postural correction stretches and exercises to my routine?
Hello blake sir…… Sir I have a bad apt….. I am doing glutes bridges,hamstring strengthening but nothing seems like working…. Plz help sirI am doing hip flexors stretch, back stretch,…… I have tried almost everything…… Sleeping on my back straight……. But nothing is going my way….. Lately I have also developed back pain…… I am totally frustrated…… Please help sir
My left arm is a few or more inches forward while doing the wall slide… any suggestions?
Have a frozen shoulder and 3rd exercise is basically not for me
Hi! Random question… will this help with my left rhomboid that I strained 4-6 weeks ago as well? I’d say it’s about 85-90% better but it still seems to flare up after upper body days.
What about people who do not have a gym or bars to wrap the bands in their home?
I need to ask about the back ribs in the 3rd exercise. I’m assuming the back ribs are included in the back being “flush against the wall”, but is it possible (and safe) to keep the back ribs flush while lifting the arms right overhead and keeping them flush against he wall too? From what I understand past the Y position it’s a bit unnatural. And it seems like your ribs are potentially forward (but it’s hard to tell from this angle). Thanks!
Thank you. Please advise why you choose to do it seated verses standing position? Keep in mind Seniors are a huge demographic for shoulder immobility and postural deviations and having them sit on the floor is not ideal when most workouts are done seated on a chair or standing. The Wall Press to me is more of testing protocol to assess where the client is able to make contact or not and then take measurements for any and all disconnects.
Thank you Sir. I have neck and leg pain also forward head posture. So what should i do?
Should your legs be straight on the ground at the last exercise?
Would this cure anterior tipping of the scapula as well? I have that issue on my right side.
I can get into the position and feel the ‘cramping’ on the one side. On the opposite side I feel nothing.. as if there is no activation whatsoever. Generally I have difficulty getting that lat to turn on at all. Any thoughts?
Would the last exercise be improved if I would be standing against the wall instead of sitting?
For the face pulls I tell my clients to rotate their hands by their head like a front double bicep pose. Mostly men respond well to that cue.
Wow, I am relatively inflexible, but the last exercise is easy for me. I guess people are flexible in different ways.
It is helpfull but im a tall guy, so its kinda hard fir me to do the 1 and 3 (185 cm)
You have the good neck and shoulder posture, how it’s called, like a ‘^’like shoulders, I have straight shoulders,how to get shoulder and long neck like you
I can make it myself. Just got instructions from woodprix website and I’m ready for do it:D
Wow, thanks for that wall press exercise, that’s really difficult haha
How do you do the last excercise if your lower back keeps coming off the wall? do you just omit using arms when first starting off?
Nope can’t do the wall one i guess I’m gonna be stuck with an ugly hunchback all my life
Who makes that rack your working with. Looks perfect for a home gym!
Damn, That wall press exercise is near impossible for me. Never realized just how bad my posture was
What is the benefit of facepulls versus pull aparts? If I was going to do one for 100 reps daily, which should I choose?
Dislike! Too much talking. You could have taken less than 6 minutes for these posture exercises
Thank You so much came to this video due to strained shoulder blade do to work. Feeling much better.
Can I do other kinds of exercises while doing these posture workouts? Thks.
I’m having a really hard time teaching some of my athletes this variation….
The wall exercise is the best. I did not believe it will that much hard when you said that until I tried it.
I suffer with golfer’s elbows…shld I still attempt this…and what can I do for my elbows.
love these but please dont do the first one if you have any hx of ant dislo of gh jt
Professional, succinct, informative, stylish and gives his book away for free, surely too good to be true.
I’ve subscribed and look forward to your future videos and reviewing those past. Thank you.
Maybe use light weights while doing the last exercise on the floor?
Good instructions but the band is actually limiting the scapular mobility.
great video!Where do you buy that orange band used in the video?txs