How to do it
No equipment needed - just a bit of space.
Stand facing a wall, about a forearm's length away. Place the little-finger edge of both hands and forearms flat against the wall, elbows bent, roughly in a goalpost shape.
- Keeping your forearms and hands in contact with the wall, slide them slowly upwards.
- Go as high as you can while keeping contact and without pain or shrugging.
- Slide slowly back down to the start, gently drawing your shoulder blades down as you lower.
Form cues
- Keep your ribs down and your lower back flat - do not arch to reach higher.
- Forearms stay on the wall the whole way up and down.
- Shoulders stay away from your ears.
Common mistakes
- Arching the back to gain height.
- Letting the forearms peel off the wall.
- Forcing past a painful or pinching point.
Safety: Stop and message your physio if the shoulder pinches sharply or catches each time you lift.