ClapMove · clapmove.com
Exercise handout — move better, feel better.
Wall Angels
Like making snow angels against a wall. Great for shoulder mobility and posture.
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: Can do on floor lying down
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
- Step feet about 6 inches from wall
- Put arms in goalpost position against wall
No image for this step. Follow the written instruction.
Step 1 of 5
Slowly slide arms up the wall overhead
No image for this step. Follow the written instruction.
Step 2 of 5
Try to keep your whole arm touching the wall
No image for this step. Follow the written instruction.
Step 3 of 5
Go as high as you can
No image for this step. Follow the written instruction.
Step 4 of 5
Then slide arms back down toward your waist
No image for this step. Follow the written instruction.
Step 5 of 5
Move like you're making a snow angel
Breathing
- Breathe in as arms go up
- Breathe out as arms go down
Form Cues
- Keep entire back flat on wall
- Arms stay touching wall
- Move slowly
- Don't arch your low back
Common Mistakes to Avoid
- Arms coming off wall
- Arching low back
- Moving too fast
- Shrugging shoulders
Safety Information
Stop if pinching in front of shoulder. Great posture exercise.
Progressions
Hold at the top or move slower
Regressions
Do on the floor or don't go as high
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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.