Wall Angels
A shoulder and upper-back mobility drill performed against a wall that trains better posture and overhead movement.
Demonstration video coming soon
A guided YouTube video will appear here once it's available.
Step-by-Step Instructions
Stand with your back against a wall, feet a few inches out.
Press your low back, upper back, and head gently toward the wall.
Raise your arms into a goalpost position, backs of the hands toward the wall.
Slide your arms up overhead as far as you can keep contact, then lower.
Repeat smoothly for 8–10 reps.
Benefits
- Improves shoulder and upper-back mobility
- Reinforces upright posture
- Activates the mid-back muscles
- Great counter to desk slouching
Precautions
- Only move as high as you can keep contact with the wall
- Avoid arching the lower back
- Keep the movement smooth
Common Mistakes to Avoid
- ✕Letting the low back arch away from the wall
- ✕Shrugging the shoulders up
- ✕Forcing the arms beyond their range
Make it harder
- Add a light resistance band
- Slow the tempo
Make it easier
- Perform without the wall
- Reduce the range of motion
Related exercises
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Bird Dog
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Child's Pose
A restful, restorative stretch that gently lengthens the lower back and hips while encouraging slow, calming breathing.