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Window Washers

IntermediateStrengthTier T2

You face a plain wall in a wide stance with both palms flat against it. You sweep both hands in a side-to-side arc across the wall.

Targets: Thoracic Spine

Stop if

If anything hurts or feels wrong, or you lose your balance, stop and ask a qualified health professional.

  • 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

Dosage

3

Sets

10

Reps / Time

45 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Stand facing a plain wall with your feet flat, parallel and clearly wider apart than your hips, with your toes a short step from the wall, and place both palms flat on the wall at about shoulder height, shoulder-width apart, with your elbows nearly straight.
  • Stand tall with your weight even on both feet and your eyes on the wall between your hands before you begin.
  1. A man seen from behind standing in a wide stance facing a wall with both palms flat on it at shoulder height.

    Step 1 of 5

    Stand facing a wall with your feet wider apart than your hips and both palms flat against the wall at about shoulder height.

  2. The man seen from behind leaning to his left with both arms reaching left along the wall, palms on it, and his weight over the left leg.

    Step 2 of 5

    Reach both arms to the left along the wall with your palms on it and move your weight onto your left leg.

  3. The man seen from behind with both arms stretched up the wall to the top of the arc, palms on it, his weight roughly even between both feet.

    Step 3 of 5

    Sweep both arms up the wall in a large arc with your palms on it, stretching upward and outward as your weight starts to move across.

  4. The man seen from behind leaning to his right with both arms reaching right along the wall, palms on it, and his weight over the right foot.

    Step 4 of 5

    Keep both palms on the wall as the arc brings your arms down and out to the right, and let your weight move onto your right foot.

  5. A man seen from behind standing in a wide stance facing a wall with both palms flat on it at shoulder height.

    Step 5 of 5

    Stand facing a wall with your feet wider apart than your hips and both palms flat against the wall at about shoulder height.

Breathing

  • Breathe normally.

Safety Information

The exercises do not replace individual advice from a healthcare provider. The reach is a comfortable range, not a maximum or a target. If anything hurts or feels wrong, or you lose your balance, stop and ask a qualified health professional. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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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.