At Elite Physical Therapy we know that shoulder pain and rotator cuff dysfunction is often the result of multiple factors such as poor scapular stability, loss of cervical and/or thoracic mobility, and poor trunk stability just to name a few. Wall slides are one of those exercises that will address each of these areas of concern in one shot.
I’ve featured wall slides here in the past with the back up against the wall, but in this version there isn’t the input for the wall to correct posture and there is more of a focus on scapular upward rotation.
- Posture – get tall and press away from the wall. You’ll notice in the video how this even assists with a bit of cervical retraction.
- keep the forearms vertical to keep the posterior rotator cuff and scapular stabilizers engaged – this will be much more difficult with the band.
- only go as far as the forearms can stay on the wall – this forces you to work through the lats and stiff upper back muscles.
You should feel a lot of muscle activation in the back of the shoulders and between the shoulder blades. At no time should you have shoulder pain. If so, this exercise may not be appropriate and probably a good time to have your physical therapist or physician take a look.
Any questions feel free to email me: firstname.lastname@example.org or call 231 421-5805.
Originally posted on SportsRehabExpert.com