How you can Do Wall Slides

A shoulder stabilizing drill that requires scapular stability, flexibility and motor control.

Build a ripped athletic body while fixing your shoulders here….
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Shoulder pain and popping is one of the most common causes of missed workouts. Shoulder injuries are incredibly popular among gym goers, but not surprising when you consider the amount of mobility the shoulder joint has and the many ways we abuse that in our training. In this video, I’m going to show you a short term and long term fix for shoulder pain and the popping, cracking, etc that goes along with it. Start training hard and stop letting your bad shoulders get in the way of your progress in the gym..
First, you must understand that there are many potential causes of shoulder pain when working out. Most often however it comes from an imbalance between the internal and external rotators of the shoulder. Unless you make a conscious effort to incorporate external rotation exercises into your shoulder workouts you will not do anything to counteract this from happening..
The role of the rotator cuff muscles in your shoulders are to do exactly this. They are there for external rotation of the glenohumeral joint to help keep the arm in a good position as you raise it up overhead. The rotator cuff muscles (three of the four muscles) will externally rotate the humerus to keep it from banging into the acromion as you elevate the arm. They also keep the head of the ball and socket centered in the socket with the elevation as well..
In order to temporarily reposition an internally rotated head however, you want to do the drill that I’m showing you here. Begin by placing your back against a wall and trying to keep the back of your elbows and the radial side of your index fingers in contact with the wall. Try to raise both arms overhead (keeping the elbows against the wall every inch of the way until you reach the height of your shoulders). At this point you will allow your elbows to come off the wall but you want to keep your fingers against the wall for the remainder of the raise..
Slowly lower your arms back down to your sides and repeat the movement for a total of 5 to 6 reps. You may find that with each rep you are able to keep your fingers and elbows in contact with the wall further and further. When done, step away from the wall and attempt to raise your arms up overhead again. If you had shoulder pain and popping or clicking before, you should see that almost all of it is gone now..
You’ve effectively repositioned your humerus by activating the shoulder external rotators. This is a short term fix however. In order to do this long term you must incorporate rotator cuff strengthening into your daily workout program. We have a complete training program that not only helps you to build ripped athletic muscle but keeps your shoulders and joints healthy at the same time. This is called the ATHLEAN-X Training System. You can get this program at http://athleanx.com and start seeing your best and safest results ever..
For more videos for shoulder pain when working out as well as exercises for shoulder pain, be sure to subscribe to our channel here on youtube at http://youtube.com/user/jdcav24

This video on wall slides is presented by the Massachusetts General Hospital Sports Physical Therapy Service. For more information, or to schedule an appointment, please visit us at www.massgeneral.org/sports, or call us at (617) 643-9999.

Improve posutre by increasing shoulder strength.

Wall Slides are a great shoulder mobility check to see where an athlete’s range of motion starts breaking down to improper form, yet 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. Fatigue will be felt in the deltoids, traps and essentially anything the sun hits on your body at noon. Pay close attention to where your back is while moving through the motion as it’s usually the first culprit to cheat. If keeping your back against the wall proves to be extremely difficult, you can move your feet further away from the wall and bend at the knees more, or you can do the same exercise while laying on the floor.

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..
Our Sports Performance Training offers an innovative approach to training – working on a solid athletic foundation while staying focused on each athlete’s individual goals..
Our unique program includes instruction in movement training, injury reduction, linear and lateral speed development, foot speed and agility, explosive power development, proper weight training techniques, and functional strength training..
Athletes are closely supervised as the coach takes them through an intense 60-90 minute workout and attention is always paid to proper technique and safety..
http://excelperformancetraining.com

Pain around your shoulder or neck complex? Retrain your shoulder blades with this movement! Here we are trying to achieve better scapulothoracic movement. We want to retrain the movement of your shoulder blade on you rib cage, not just move of your arm at your shoulder joint! Make sure to ROUND, ROTATE, & REACH with your shoulder blades to feel that UPWARD movement. Please leave me questions and comments because this is a very important exercise but there is a lot to learn about the why we are doing this..
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