Wall Angels: Shoulder and Upper Back Mobility at a Wall
Movement card
| Body area | Shoulders and chest |
|---|---|
| Also called | wall angel exercise |
| Works | shoulders, chest, upper back |
| Type | Mobility |
| Position | Wall |
| Hold | Not a hold |
| Reps | 5 to 10 |
| Sets | 1 |
| Sides | Both sides together |
| How often | Once or twice a day. |
| Equipment | Wall |
| Office visibility | Medium |
Wall angels are a mobility exercise performed while standing with your back against a wall. It involves slowly sliding your arms up and down the wall in a controlled motion, similar to making a snow angel.
People who sit at a desk for long periods often use this movement to counteract the effects of slouching. It provides a stretch for the chest and shoulders while engaging the upper back muscles.
What the wall angels works
The wall angel exercise focuses on your upper body. It works the muscles in your upper back while stretching the front of your shoulders and your chest.
How to do it
Starting position: Stand with your back against a wall, with your feet about six inches from the wall. Your upper back and tailbone should touch the wall. Touch the back of your head to the wall if you can do so comfortably without tilting your chin up. Bend your knees slightly.
- Raise your arms to your sides and bend your elbows to a 90-degree angle, like a goalpost.
- Try to keep your wrists and elbows in contact with the wall.
- Slowly slide your arms up the wall as high as you can without your back arching or your arms lifting off the wall.
- Slowly slide your arms back down to the starting goalpost position.
- Repeat the movement smoothly and with control.
What you should feel
You should feel a stretch across your chest and the front of your shoulders. You may also feel the muscles in your upper back working. The movement should not cause any sharp or painful sensations.
Common mistakes
- Arching your lower back away from the wall.
- Letting your elbows or wrists lift off the wall.
- Shrugging your shoulders up toward your ears.
- Moving too quickly.
Make it easier or harder
- Easier: Perform the same motion lying on your back on the floor with knees bent.
- Easier: Do not slide your arms up as high.
- Easier: Stand with your feet further from the wall.
- Harder: Slow the movement down.
- Harder: Stand with your feet closer to the wall.
Fitting it into a desk day
This is a great exercise to do during a break away from your desk. Since it requires standing against a wall, it is best for a quick trip to a common area or an empty office. It can be a good reset between long tasks or meetings.
Quick questions
How many wall angels should I do?
You can start with one set of five to ten repetitions. Try doing them once or twice a day.
What if I can’t keep my arms against the wall?
It is common to have difficulty keeping your wrists and elbows on the wall. Only slide your arms up as high as you can while maintaining contact, or try standing with your feet a little further from the wall.
Is there an easier way to do wall angels?
Yes, for an easier version, you can perform the same motion while lying on your back on the floor with your knees bent.
When to see a doctor or physio
Stop the exercise if you experience certain symptoms. It is a good idea to get checked by a doctor or physical therapist if you feel any sharp, shooting, or radiating pain, or if you notice any numbness or tingling.
- Sharp, shooting, or radiating pain in your shoulder, arm, or neck.
- Numbness or tingling in your arms or hands.
Skip it or ask first if:
- You have a recent shoulder injury or surgery.
- You have been diagnosed with a shoulder impingement condition.
How this page was put together: general guidance consistent with public workstation and movement-break resources from OSHA, CDC/NIOSH and the NHS, and with standard exercise handouts. It was drafted with AI assistance, checked in a separate review pass and edited under our editorial policy. It is not medical advice and no clinician reviewed it. Last checked October 2026.