Scapular Wall Slides

Scapular Wall Slides 

If you walk into our weight room, you will see many of our members doing Scapular Wall Slides, which is a corrective exercise that increases scapular 1. Mobility, 2. Range of Motion, 3. Strength, and 4. Overall Posture. In addition, it is an excellent exercise to enhance the scapular stabilizer muscles, such as the lower traps. You will often see this exercise used to rehabilitate a shoulder injury.

NSCA Strength and Conditioning Coach and co-founder of Cressey Performance Eric Cressey, gets the credit yet again for this beauty of a shoulder mobility drill!

However, we recently went to a workshop with Kim Garcia, co-founder of the Garcia Institute of Modern Excellence, who taught us that we can combine scapular wall slides with a hip opener! 

Check out both versions to open up the shoulders AND the hips!

Standing Scapular Wall Slides

1. Stand with your back, glutes and heels against a wall or mirror. Bring your arms to 90 degrees. 

2. Gently extend your elbows and bring your hands up over your head and as high as your flexibility will allow, while trying to keep your elbows and upper body in contact with the wall. 

3. Slowly bring your arms back down to 90 degrees, maintaining contact with the wall. Repeat 8-10X.

SCAPULAR WALL SLIDE WITH HIP OPENER

1. Sit with your back and glutes against a mirror or wall. Bring your feet together and open up your legs as much as possible so that you feel a nice, opening stretch in your hips. To gain a deeper stretch, think about pulling the knees down to the floor. Bring your arms to 90 degrees. 

2. Gently extend your elbows and bring your hands up over your head and as high as your flexibility will allow, while trying to keep your elbows and upper body in contact with the wall. 

3. Slowly bring your arms back down to 90 degrees, maintaining contact with the wall. Repeat 8-10X.

As with everything of value in life, slow and steady wins the race and practice makes progress! Implement this into your movement routine regularly and we promise you that you will see great progress with the range of motion and strength in your shoulders!

Erin M. Kershaw, M.S., ACSM-HFS
Fitness Director, the Edge Fitness Center at the Ascutney Mountain Resort