Wall Devils

All-Levels
Written By Danielle Enos (Dani Winks)

Flexopedia > Shoulders

Wall Devils

Muscle Group(s) Stretched: Shoulders

Range of Motion Strengthened: Shoulder internal rotation

Type of Stretch: Active Dynamic

Difficulty: All-Levels

Suggested Prerequisites: none

This is a challenging companion drill to wall angels. Unlike the hands-up wall angels that help strengthen our shoulder external rotation, these hands-down wall “devils” will target your shoulder internal rotation.

How To

Step 1

Start standing with your back to the wall. Bend your elbows and bring your hands to your low back, palms facing the wall. If you can, lean your upper back into the wall so the top of your shoulders and your entire upper arm and forearm is touching the wall.

Step 2

Keeping everything in contact with the wall, slowly start to slide your elbows out and up the wall, separating your hands (you may not be able to lift the elbows very high - that’s OK!)

Step 3

Then lower the elbows and bring the fingertips back to touch behind your low back.

That’s one rep, repeat for 8-12 arm slides.

Modifications

Need to make it easier?

Keep it small! You may start with only sliding your elbows an inch out to the sides

Want to make it harder?

Keep palms on the wall, but peel the elbows off (forwards), keep the elbows an inch(ish) away from the wall as you do your wall devils

 
 
Danielle Enos (Dani Winks)

Dani is a Minneapolis-based flexibility coach and professional contortionist who loves sharing her enthusiasm for flexibility training with the world.

https://www.daniwinksflexibility.com
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Wall Angels