Sherif Algendy M.D 💉 Joint 🔨

Wall Slides. Probably the easiest looking exercise that’s actually extremely hard to perform for most people. The benefits are many, but in short it can improve shoulder / scapula mobility and stability. It can reveal a lot of weaknesses, imbalances and limitations. The feeling on the entire posterior chain is un-matched. The “goal” is basically to lock the elbows (extend the arms) while keeping your back, elbows, and palms in contact with the wall. For some it will be extremely easy, for most almost impossible. Standing further from the wall, or even doing it seated can be a good regression and starting point. For an extra challenge just get closer to the wall and try to keep the heals also in contact. If the wrists, elbows, and/or back get off the wall you can still perform the movement and get the benefits as long as you are intentionally driving everything back. You will also probably need additional shoulder mobility drills to be able to perform a wall slide with all body parts touching.

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