Table of Contents:
Wall Slides
Video taken from the channel: InvictusFitness
Shoulder Pain and Popping (SHORT & LONG TERM FIX!)
Video taken from the channel: ATHLEAN-X™
Wall Slide Exercise
Video taken from the channel: MGHOrthopaedics
Monday Minute: Scapular Wall Slide
Video taken from the channel: Competitor.com
Wall Slides
Video taken from the channel: InvictusFitness
Fix Your Shoulders with Wall Slides Excel Performance Training
Video taken from the channel: Excel Performance Training
E:33 Wall Slides Retrain Your Shoulder Blades!
Video taken from the channel: Movement Everyday
How To Do Wall Slides: 1. Stand against a wall ensuring your butt, back, arms, and head touch the wall. 2. Now in a slow and controlled manner, raise your arms over your head. 3. Then lower your arms by bending your elbows until they are close to your sides.
4. Do your best to ensure your shoulder.Do your best. For the forearm wall slide, stand with a staggered stance and your right foot forward. Make sure to brace your abdominals and keep your ribacage down (eg. hold abs tight as if you were to get hit in the stomach at any time.) 2. Make a double chin.
Pull your chin into your neck and don’t let your head come forward off the wall.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. Keeping your forearms in contact with the wall – slide your arms up and out – without shrugging the shoulders.Range of Motion: Wall Slides.
Lie on your back with your injured leg’s foot on the wall. Let your foot slide down causing your knee to bend. Hold max flexed position for 1 minute and repeat 5 times.
You can use the opposite foot to add gentle downward pressure, as needed.Rest your back against the wall until it is flat or less extended by bending your knees, sliding down on the wall, and walking your feet away from the wall. Once your lower spine is flat, your back pain symptoms should be reduced. Exhale while sliding your body up the wall and walking your feet toward the wall.
We have already written a near volume on how to customize Windows 10 for the PC and laptop (link at the end). One of those is Slideshow, something I have never used until now.The wedge helps pull the wall flush. There are TWO wedges one is located on the original permanent wall and the other is on the sliding wall.
The images above show the wedge at the top of the wall. 60 degree cut angle was used so that the door would pull together. Check the three images above to see how it works.Learn how to correctly perform wall slides for scapular stability, a key exercise for overhead athletes, clients with shoulder pain, and the average Joe.
Watch the video below to see how to do the wall slide with perfect form. This content is created and maintained by a third party, and imported onto this page to help users provide their email.Wall Slides – A Fantastic Exercise Video by Travis Ewart Wall Slides are a great shoulder mobility check to see where an athlete’s range of motion starts breaking down to improper form; it is also a fantastic exercise when applied to a rep scheme. Though the movement itself is relatively simple, it can become very difficult to keep proper positioning while performing at higher reps.Forearm Wall Slide Instructions Setup in a standing position with a staggered stance with your forearms on a wall at roughly shoulder height.
Exhale and slide your palms up the wall until the elbows are completely locked out. Lift your hands off the wall and maintain a neutral spinal position.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.
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. To kick it up a notch, you can also perform forearm wall slides – to 135 degrees (scapular plane).Place an exercise ball against the surface Lean back into the exercise ball with it positioned in the middle of your back Hold the dumbbells straight down at your sides with your feet about shoulder width apart Your feet should be 18 to 24 inches from the ball.
Scapular Wall Slides are one of the best bang-for-your-buck drills used to improve overall shoulder health and performance. It’s such a great drill that I even used it as a main exercise in my e-book The Syatt Fitness Guide to Warming Up For Optimal Performance which you can download for free by signing up for my newsletter on the right side of this page.
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80 comments
Hi doc its nice video, i want to ask you about middle trapezius pain, i think it may because of long driving and long time rifle holding (for shooting player)
how to retern scapula position after rhomboid tear without treatment for years thank u
I’ve had a thorasic adjustment done by a physio and in my experience you really can’t do this exercise with a stiff thorasic spine. It has to have some kind of movement in order to be able to stick the upper back against the wall.
Thank you, best video on wall slides, clear concise & no bullshit.
I’ve watched a lot of other videos of the same exercise that mentions the lower back should be flat against the wall too. Does this matter?
Is a pop like a slide dislocation, because every so often when I make a awkward movement my shoulder pops out of place��
Thank you for the clear instructions! You are so charged with energy you want me to go do it those wall stretches right away)
I cant even do the starting position. i have anerior scapular tilt. what should i do?
Jeff will this be good for post shoulder dislocation therapy
The wall slide enhances the function of your shoulder blades, which can help improve posture and shoulder health.
Lean your head, upper back, and butt against the wall.
Place your hands and arms against the wall in the “highfive” position, your elbows bent 90 degrees and your upper arms at shoulder height.
Hold for 1 second.
Don’t allow your head, upper back, or butt to lose contact with the wall.
No offense, but this scapular wall slide is not being done in correct form. Look at the arch in her lower back. Try again sitting on the floor next to the wall. Press your lower back, shoulders, head, elbows and hands firmly against the wall. Now try the movement.
The doctor gave me this exercise to do but the directions confused me. So I looked up how to do it. So you move your arms not your butt. The directions on my paper for the wall slide says to lower knees as you slowly lower buttocks while sliding down wall. I have bad a back. 2 back surgeries and I am new to excreting and I am scared I am going to fall. So what can I do to help be stable and is the butt moving or just the arms? Thank you and God bless.
The hardest part is not lifting the arms with elbows and hands on the wall. The hardest part is even getting the left hand on the wall with elbow on the wall at the starting position. My left hand wants to stay like 10-15 degrees off the wall. After that lifting is not difficult. I can almost fully extend the arms up with elbows still on the wall. But it did help and the shoulder didn’t pop after. Just that the shoulder/shoulder blade and wrist were burning though.
It’s pretty clear the left rotator cuffs are in terrible shape. Luckily rotator cuffs are your favourites and it’s already improved.
Performed wrong…
You can also have the athlete take their foot and measure on foot length off the wall. from there they must lean against wall with full back tucked against wall. Then they are to bring their arms up without moving their back off the wall. The test is failed if they can’t get their arms flat against the wall without their back coming off the wall. Showing that they are tight in their chest, trap, and lats, and have underdeveloped scapula.
The model looks like she doesn’t agree with the trainer or maybe she’s being abused. Idk…
Thanks Jeff for saving my shoulder! About advice on sore thumbs? I’m a gamer
Should people do these everyday? or is that over kill? also I am healing my right shoulder right now.
I have a severe numb feeling on my right hand along with the pain everytime I move it up and sideward. Can you please help, Sir?
Thanks so much for your input. Like Mr Keon my story is the same. After one week of not training ad just doing your recommended therapy, popping is less. Will await a few more weeks for return to weights. Hoping I can get back to the weights which are a way of life for me. Big gratitude to you sir!
What about without raising the hand but feel like the shoulder slipping
This happens to my right arm only. It’s like a slight numbing feeling and it pops.
As someone with a ridiculously tight/nonresponding/stubborn rotator cuff, I jizzed my pants doing this.
Man i were to travel all the way to u just to thank u, i would. U literally saved me
GUYS I need some help; I can’t even get my arms in the starting position. I feel an intense tightness in the back of my shoulders (probably my rotator cuffs) when i try and make that W shape, and it won’t let me get them both on the wall all the way. Someone please reply with what I can do/ what I should work on to fix this
Thank you for sharing this video. My right shoulder was clicking every time I moved my arms up. Tried this and it worked for me.
Please help me!
I had no clicking in shoulder or any pain just wanted to perform this exercise.. Now my right shoulder clicking in any movement even after I woke up!! I’m 26 years old and we’ll build:(( should I continue doing this exercise or not!!? ����������
Wow. It really works. I didnt’t expect it to. Thank you so much.
I’ve seen the wall exercise before and never got that much out of it, but the finger/elbow que made a big difference for me. Thanks!
What about popping during shrugs…will this help with that?
i did 5 reps and the poping stoped, wow, i started reserching for shoulder poping and cracking when one days i just doped from 25 reps to 15 (lateral raises) reps like immidietly, not slowly losing a rep each day but like the other day i did 25 rep then this day i hardly could do 15 rep, like how???, how could u lose 10 reps in just one day????
I have this weird issue my shoulder gets dislocated or gets out of it’s place if I move it to a certain Angle..but I train in the gym normally…I just can’t find a solution for the stupid wrong angle..any recommendations?
Any more tips on what to do if wrists can’t touch wall, aside from widening position? Any myofascial release or corrective stretching advice?
Hi thanks for your advice. Can I fix my shoulder if it has a torn tendon?
God damn! That like to dislike ratio is next level.
Great video, thanks.
OMGosh! It just put my my shoulder back in place! Thank you thank you!
How can I identify if i have a popped ac joint and there’s any treatment for that?
Wow, the exercise in this video actually seemed to work for me. Thanks so much!
Maybe its just a coincidence, but i find this exercise relieves these headaches that i get on my back upper neck/bottom of skull
Man you’re awesome!!! Just after 5reps on day 1 itself my shoulder popping stopped! Was facing this popping issue for a long time and bcuz of which i wasn’t able to do my shoulder workout properly! Thinking of doing this remedy daily now or at least before the workout. Please let me know if it’s fine to do so!
my shoulders feel better than they ever have, rotator cuff pump lol
Been having issues for some years now after what might have been a slight dislocation. Tried this to see if it could help remedy some of the pain I get after doing both bench presses and any form of bicep training, but when my elbow was about to pass shoulder level I heard a crunchy sound in my left shoulder and its been hurting for a week now. Guess I’ll have to get a doctor check it out
When talking fitness, Jeff is one in a billion kinda person ��
My left shoulder have a history of dislocating, and it felt very much like it was about to dislocate when I did this excercise. I felt something in there “slip” a bit.
confused, so are we supposed to try to get our elbows to touch when we pass the shoulder height by doing this exercise? Or are we supposed to keep it against the wall the whole time?
Did this a couple times and still have crackles and pops. Cant be good.
Any tips if i even dont manage to do the starter position? ��
Quite stiff guy asking ��
Jeff. You are my SAVIOR! I cannot thank you enough for this video. It’s given me a solution that I simply couldn’t afford otherwise and you have my utmost thanks for it. I will send anyone and everyone I can to your channel for the rest of my life!
Hey jeff dont know if you’ll ever see this but what if the popping or clicking is coming from… let’s say looping your belt in the back, or tucking the back of your shirt in? As well as tucking the right front of your shirt in with your left hand. I’ve watched most of your videos on shoulder pain and I’m not gonna lie, I’ve not long term stuck to the exercises you’ve given. Only because I was scared those specific movements might make it worse. I was just wondering if the same training physics apply to the strain I’m feeling? I feel like your gonna tell me you would know if you stuck to the training. Please tell me im right. Lol…
Ps: is it possible having weak traps are a major cause? If it helps one days I was shovelling Into dirt and stone. I hit a stone and jarred my left shoulder over three years now and I still feel like my humorous shifts under my collar bone and in front of my scapula.
3:20 oh heck when i tried this my hands are a foot away from the wall but boy did i feel my rare delts tighten up hard like blocks of wood
My shoulder cracks when i do a 360 with my arm,it pops at 225 degress,when i need to turn my arm to do a 360
It was awesome I immediately felt the results! Thanks keep impacting lives.
This shit is why I am loyal to this channel, I’ve been to 2 different physical therapists and they didn’t help at all then this guy just tells you for FREE just to stand against a wall and raise your arms. Btw, this fucking worked! Thanks Jeff!!!
Woah. Jeff, thanks heaps really. Sincerely though, thank you.
Eric, maybe You can somehow help me out with my problem. I’m having a costant, terrible ache while hitting a ball during volleyball attack. It’s a pain that starts somewhere in the front part of my shoulder and goes along my biceps, feels like someone was trying to pull out my whole arm. The ache is so awful that each time I need to hang my arm low for couple of seconds to get rid of it, then it goes away, but it doesn’t let me to attack really strong. I tried lots of theraband excercises, I’ve had this pain it for about two years and nothing has helped so far. Each time I start playing on sand when the the season launches, the same story begins. I’ve felt a bit hopeless.. are there any advices, hints You could give? Maybe You have any idea what may solve my problem? I’d really appreciate any help.
My jaw dropped after trying this one time & the popping immediately went away!!!! Amazing!!!
So I am having pain under my collarbone when I pull my arms back getting the shoulders blades together or when I raise my arms as if i am doing child’s pose or when I depress my shoulders. Doctors don’t have an answer. I have stopped yoga not know if it is making it worse. I have ddd of the cervical spine and a pinched c5 as well as a lump by the beginning of my collarbone. The pain travel s up my face. Any thoughts or stretches.
Would love one of these for a clicking hip as well.
Should be something similar right?
I was skeptical at first, thought it was silly.
After a week of doing this exercise I actually don’t hear my shoulder popping anymore, and there’s no pain too!
Thank you so much Jeff.
Last week I kinda felt a pop on my right shoulder. I skipped boxing for a week thinking the pain will go but then again I hit some shoulder exercise yesterday and then the pain worsened. But when I did this Angle something exercise I immediately felt the pain reduced. This was very useful, you the man bruh, I just hope the pain goes away permanent though
just sitting here trying this. Seems like it works. My right shoulder always finds some weird position that causes pain WHEN i am trying to exercise.. I tried this expecting to feel/find a pain position through the movement. I didnt feel anything! The real test would be doing this then using some dumbells with some weight.. not too much but enough to cause fatigue with 8 reps.. I am going to try. At least this gives me hope because I have been avoiding these muscles all together.
My elbows don’t come off the wall like that, and my shoulders still pop and hurt, Idk what I’m doing wrong
It’s funny this got recommended to me, my shoulder pops so much i thought it was normal
My shoulder pops, and scapula pokes out and pushes me off the wall halfway through. That’s normal, right?
i just started exercising and been hearing some popping in my shoulders and also stiff shoulders, but after doing this i didn’t really hear much noise anymore. Hopefully I can keep implementing this and get rid of my problem
Me duela la caja torácica desde q empecé hacer ejercicios ya 3 meses me duele cuando giro para hacer algún ejercicio para ser más específico el difamar ma y las costillas algún ejercicio para hacer saludos
So randomly came across this video researching my shoulder pain. Tried your exercise and instantly felt much less to no pain afterwards, I’ve started to be more active and I will include this in my morning routine. Thank you very much, I hope you know 4 years later this video is helping people like live a healthier life style!
I tried doing the wall thing…and my shoulder popped out of place something less than a dislocation…is that subluxation??? And how do I treat it…it happend before and on that day I got three times..then I twist my shoulder and it pops right back to its place..but its painful
Bro I used to do boxing and swimming and both of my shoulders are ruined
Glad I saw this, my shoulders pop everytime even when im not working out lol
I’m literally smiling from ear to ear because this actually worked and the soreness disappeared. Now I know what daily movements & 2 key points to focus on. Tons of value in this free video, Thank you!
Thanks so much my shoulder stopped clicking pretty much straight away
You might also want to see these videos:
1. https://www.youtube.com/watch?v=5L4kdK-vqBY STOP DOING PUSH UPS WRONG! (You Are Destroying Your Shoulder!)
2. https://www.youtube.com/watch?v=w1dBE2DMVwo Answers To Your Push-Up Questions!
3. https://www.youtube.com/watch?v=4dF1DOWzf20 Again proper width of push-ups.
Jeff is awesome.
Holy cow! I feel like you should pay you for that. It works! Period.
No pain but my left pops a little at the elbow and shoulder.
Have you made a video on rotator cuff strengthening specific exercises?
i dislocated my shoulder 6 weeks ago and went to the physiotherapist and its almost back to normal except theres still abit of popping. is it safe to do this exercise?
my shoulders don’t externally rotate enough for my forearms to touch the wall. if i do attempt to do this it it hurts under my lower scapulas. IIs my lack of externally rotation causing friction between my ribs and scapula? should i work on loosening my internal rotators?
How if it pain ans clicking in my elbow when doing push up? It’s ruining my gain
I have popping when I do bent over rows. Like while doing one arm row with dumbell, when I lower it down then my shoulder pops.
I have severe shoulder pain like you described and would love any info and fixes so I can train regularly again