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Exercise handout — move better, feel better.

Back

Wall Angels

BeginnerMobilityTier T1

Stand against a wall and slide your arms up and down while maintaining back contact. Classic exercise for shoulder and thoracic mobility.

Targets: Thoracic Spine

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 back flat against wall
  • Bend knees slightly and tuck tailbone
  • Press lower back gently into wall
  • Arms in goalpost position (elbows at 90 degrees)
  • Backs of hands against wall

  1. No image for this step. Follow the written instruction.

    Step 1 of 6

    Keep your entire back flat against wall

  2. No image for this step. Follow the written instruction.

    Step 2 of 6

    Slowly slide arms up the wall

  3. No image for this step. Follow the written instruction.

    Step 3 of 6

    Try to keep arms touching wall entire time

  4. No image for this step. Follow the written instruction.

    Step 4 of 6

    Go as high as comfortable without arching back

  5. No image for this step. Follow the written instruction.

    Step 5 of 6

    Hold briefly at top

  6. No image for this step. Follow the written instruction.

    Step 6 of 6

    Slide back down slowly

Breathing

  • Exhale as you slide up
  • Inhale as you slide down

Form Cues

  • Keep back flat
  • Arms stay on wall
  • Move slowly
  • Don't shrug

Common Mistakes to Avoid

  • Low back arching off wall
  • Arms coming off wall
  • Shrugging shoulders
  • Moving too fast

Safety Information

Very safe. Stop if shoulder pain occurs.

Progressions

Hold light weights or pause longer at top

Regressions

Don't go as high or allow arms to come off wall slightly

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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.