A shoulder wall slide is done facing a wall with your forearms resting on it: you press lightly into the wall and slide the arms up into a V, then back down, without shrugging the shoulders toward your ears. It trains the shoulder blade to rotate upward smoothly as the arm rises, which is why physical therapists use it for shoulder impingement and, in gentler forms, for frozen shoulder. This page is general education; a therapist who examines your shoulder decides whether it fits and how far to go.
Last updated By the Monon Therapy Collective editorial team
- Main muscles
- Serratus anterior and lower trapezius
- Position
- Facing the wall, forearms on it at shoulder height
- Equipment
- A wall; a towel or foam roller to progress
- Often used for
- Shoulder impingement, frozen shoulder, overhead stiffness
Facing the wall or back to the wall: which wall slide is this?
This page covers the version done facing the wall with the forearms on it, which is the one most often used early in shoulder rehab. The back-to-the-wall version, sometimes called a wall angel, asks the upper back and shoulders to flatten against the wall and is much harder for anyone with a stiff upper back.
If the wall angel is what you were shown and it feels impossible, stiffness in the upper back is often part of the reason. The open book stretch is a common way to work on that stiffness.
What do wall slides do for shoulder impingement?
They train the shoulder blade to rotate upward and tilt back as the arm rises, which helps keep room for the rotator cuff tendons under the bony roof of the shoulder. That movement depends heavily on a muscle called the serratus anterior, which the light forward press activates.
People with shoulder impingement often feel pain at a particular point when lifting the arm. The wall supports the arm, so the shoulder can practise moving through that range with less load. The page on shoulder pain when reaching overhead covers other causes of pain in that position.
Can I do wall slides with a frozen shoulder?
Often yes, but gently and only within a range that does not cause sharp pain. With a frozen shoulder, the joint capsule tightens and range is limited, so the goal is comfortable movement rather than forcing a bigger V.
In the painful early stage, therapists usually keep exercises short and comfortable; in the stiff later stage, they may push range more. The answer on how long frozen shoulder lasts explains how those stages typically unfold. To be matched for a stiff shoulder, fill in the shoulder questionnaire.
Shoulder wall slide mistakes
The mistake to watch for first is shrugging, which lets the upper trapezius lift the arm instead of the muscles you are trying to train.
- Shrugging the shoulders up toward the ears as the arms rise.
- Arching the low back to reach higher.
- Pressing so hard into the wall that the movement becomes jerky.
- Pushing into a pinching pain at the top.
- Letting the head poke forward.
Easier and harder wall slide variations
Make it easier by reducing range or sliding on a table; make it harder with a band or a lift-off at the top.
- Easiest: slide the hands forward on a table while seated.
- Easier: a shorter slide, stopping below the painful point.
- Standard: forearms on a towel on the wall.
- Harder: a foam roller under the forearms, rolling up the wall.
- Harder: a light band around the wrists, pressing out gently.
- Harder still: lift the forearms off the wall at the top.
Shoulder wall slide, step by step
A towel under the forearms helps them slide smoothly on a painted wall.
Set your distance
Stand facing a wall about a foot away, feet hip-width apart. Place your forearms on the wall, shoulder-width apart, with the elbows at about shoulder height.
Press lightly
Press the forearms gently into the wall, enough to feel the shoulder blades move around the ribs, not enough to push yourself away.
Slide up into a V
Slide the forearms up and slightly outward into a V, keeping the shoulders down away from the ears. Go only as high as you can without shrugging or pain. Breathe out as you slide up.
Optional lift at the top
At the top, you may lift the forearms an inch off the wall for a second, if your therapist has added this step.
Slide back down slowly
Return to shoulder height over two to three seconds and repeat. Your therapist sets the range and number of repetitions.
Stop and get help if...
- Shoulder or arm pain comes with chest pressure, shortness of breath or sweating: call 911.
- You cannot lift the arm after a fall or a sudden injury.
- Numbness, tingling or weakness runs down the arm into the hand.
- The shoulder feels like it slips out of place.
- Pain at night is severe and getting worse.
If you think it is an emergency, call 911.
