Wall Slides for Shoulder Mobility

Do you have tight shoulders and upper back? Try our simple wall slides for shoulder mobility, which can also help mobilize your upper back. These are easy to do quickly in the middle of the day or anywhere you can find a wall.

Hi, this is Dana Ranahan from Body Works Sport Physiotherapy in North Vancouver. Today I want to show you an exercise that you can do during the day to help relieve tightness in your shoulders, upper back and neck.

Find a piece of wall at work or at home.

  • Lean your body up against the wall, keeping your chin tucked in so your neck stays long
  • Feet away from the wall so your lower back is more comfortable
  • Bring your arms out to the side at chest height, only if you can do this without shoulder pain, of course.
  • As you breathe out, think about letting your chest relax and you’re going to let your arms slide up
  • So breathing out, arms raise up, breathe in, come back down
  • Breathe out, arms raise up, breathe in, come back down.

So with these, it’s not like a strengthening exercise, but if you aim to do 5 or 10 repetitions once or twice a day, it’ll really help to lessen tension in the shoulders and upper back and increase shoulder mobility.

If you have any other questions or you need more help, give us a call or check out our other exercise videos for shoulder mobility.