Wall Slides: A Shoulder Blade Exercise Against the Wall
Movement card
| Body area | Upper back |
|---|---|
| Also called | wall slides exercise, scapular wall slides |
| Works | upper back, shoulders, posture muscles |
| Type | Mobility |
| Position | Standing |
| Hold | 1 to 2 seconds |
| Reps | 5 to 10 |
| Sets | 1 |
| Sides | Both sides together |
| How often | Once or twice a day. |
| Equipment | Wall |
| Office visibility | Medium |
Wall slides are a mobility exercise performed while standing with your back against a wall. The movement involves slowly sliding your arms up and down the wall to engage your shoulders and upper back.
People who spend long hours sitting at a desk often use this exercise as a break. It provides a simple way to stand up and gently move muscles that support your posture.
What the wall slides works
Wall slides focus on the muscles in your upper back and between your shoulder blades. The movement also works the shoulders. It is designed to activate the muscles that support your posture.
How to do it
Starting position: Stand with your back against a wall, feet about a foot away. Bend your knees slightly to help keep your lower back in contact with the wall. Place your forearms and the backs of your hands against the wall in a ‘goalpost’ position, with elbows bent at 90 degrees.
- Press your forearms and wrists gently into the wall.
- Slowly slide your arms up the wall as high as you can, keeping your elbows and wrists in contact with the wall.
- Keep your chin tucked and avoid arching your lower back.
- Hold the top position for a moment.
- Slowly slide your arms back down to the starting position.
What you should feel
You should feel a gentle effort in your upper back and shoulder muscles. This is a controlled movement, not a strenuous one. It should not be painful.
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.
Make it easier or harder
- Easier: Only slide your arms as high as you comfortably can without pain or losing contact with the wall.
- Harder: Perform the movement more slowly and with more control.
- Harder: Place a light resistance band around your wrists.
Fitting it into a desk day
Wall slides are a useful break from sitting to gently move your shoulders and upper back. You will need an open wall space, making this a medium-visibility exercise. A quick set between tasks can be a helpful reset during the workday.
Quick questions
How many wall slides should I do?
You can start with one set of five to ten repetitions. This exercise can be done once or twice a day.
What are common mistakes to avoid with wall slides?
Avoid arching your lower back away from the wall or shrugging your shoulders toward your ears. Try to keep your elbows and wrists in contact with the wall throughout the movement.
What if I can’t lift my arms very high?
Only slide your arms as high as you comfortably can without pain. The goal is to maintain good form, not to reach a specific height.
When to see a doctor or physio
Stop the exercise if you experience certain symptoms. It is best to get checked by a doctor or physical therapist if you feel sharp, shooting, or radiating pain. You should also stop 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 a known shoulder condition like impingement; consult a professional first.
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.