Wall Angels
Wall Angels
Muscle Group(s) Stretched: Shoulders
Range of Motion Strengthened: Shoulder external rotation
Type of Stretch: Active Dynamic
Difficulty: All-Levels
Suggested Prerequisites: none
This is a classic drill to help strengthen the shoulder external rotators of the rotator cuff - great for folks who want stronger shoulders for end range shoulder flexibility work.
How To
Step 1
Start sitting or standing with your back against the wall. Open your arms out to the side, placing your elbows on the wall at shoulder height. Rotate your upper arm to reach your hands backwards towards the wall. The “classic” starting position would be with your fingertips reaching back to touch the wall, or (ideally) the whole backside of your hand - but that does require a lot of shoulder flexibility to begin with! If you can’t reach the wall with your fingertips, hold onto yoga blocks and reach the yoga blocks backwards to touch the wall.
Step 2
Keeping everything still touching the wall (don’t let your upper back start to arch away, elbows drift away, or hands/wrists drift away), slowly slide your elbows and hands up the wall as high as you can without anything gapping away from the wall. This should feel like a bit of a squeeze in the backside of your shoulder as your body works to keep your upper arms close to the wall.
Step 3
Then slide the arms back down to the starting position. That’s one rep, repeat for 8-12 reps.
Modifications
Need to make it easier?
Hold onto yoga blocks to “make your hands longer” so you can touch the blocks to the wall instead of your fingertips.
Want to make it harder?
Keep the back of your hand in contact with the wall the whole time (don’t let the hand and wrist gap!).
Related Content
Flexopedia: Robot Arms
