ClapMove · clapmove.com
Exercise handout — move better, feel better.
Wall Slide
Slide your arms up a wall to improve shoulder movement. Safe and gentle for sore shoulders.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
Home Options
- wall
No equipment? Try: Foam roller on floor
Dosage
2
Sets
10
Reps / Time
30 sec
Rest
3 up / 3 down
Tempo
Step-by-Step Guide
Set up
- Stand with your back flat against a wall
- Put your arms in a goalpost shape against the wall
- Keep your head, upper back, and low back touching the wall
No image for this step. Follow the written instruction.
Step 1 of 5
Slowly slide your arms up the wall
No image for this step. Follow the written instruction.
Step 2 of 5
Keep your arms touching the wall the whole time
No image for this step. Follow the written instruction.
Step 3 of 5
Go as high as you can without arching your back
No image for this step. Follow the written instruction.
Step 4 of 5
Hold at the top for 2 seconds
No image for this step. Follow the written instruction.
Step 5 of 5
Slide back down slowly
Breathing
- Breathe normally
- Don't hold your breath
Form Cues
- Keep your whole back flat on the wall
- Move slowly
- Stop if you feel pinching
- Breathe normally
Common Mistakes to Avoid
- Arching your low back
- Arms coming off the wall
- Moving too fast
- Shrugging at the top
Safety Information
Very safe exercise. Stop if you feel sharp pain.
Progressions
Hold a light weight or pause longer at the top
Regressions
Don't go as high or lie on your back instead
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.