Wall Angel tutorial
The wall angel is an exercise for shoulder and shoulder-blade mobility that also helps you stand tall. You stand with your back to a wall and slide your arms up and down like angel wings.
How to perform
- Stand with your back to a wall and your feet about a hand-width away from it.
- Rest your hips, back and, if possible, the back of your head against the wall.
- Place your arms on the wall beside your head with elbows bent at 90 degrees, like a "hands up" position.
- Slowly slide your arms up the wall as far as you can without your body leaving the wall.
- Slide them back down slowly, drawing your shoulder blades down and back.
Breathing: Inhale as you slide your arms up and exhale as you bring them down.
Key tips
- Brace your abs lightly so your lower back stays near the wall.
- If your arms do not reach the wall, do not worry; range improves with practice.
- To begin with, you can do it standing away from the wall.
Common mistakes
- Arching the lower back to get the arms onto the wall.
- Shrugging the shoulders up to the ears.
- Letting the head come forward off the wall.
Safety: If your shoulders hurt, shorten the range and avoid forcing it. See a doctor or physiotherapist if pain continues.
Stretching and mobilityPrimary muscle
No equipmentEquipment
BeginnerLevel
HomeLocation
Assisting muscles
Suggested sets and reps
Offer2–3 rounds × 20–30 sec hold
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
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