Back to Wall Shoulder Flexion 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Shoulders
Secondary Targets
Execution
Compound
Force Type
Push (Bilateral)
Required Equipment
Bodyweight
Fitness Level
Beginner
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The "Back to Wall Shoulder Flexion" exercise primarily targets the shoulders, with secondary engagement of the upper back muscles. It involves standing with your back against a wall, raising your arms overhead while maintaining a neutral posture, and ensuring the arms and shoulders stay in contact with the wall throughout the movement. This exercise helps improve shoulder mobility and stability, particularly in the shoulder flexion range of motion. As it uses only bodyweight, it’s a simple yet effective exercise that can be performed without any equipment, making it accessible and great for increasing shoulder flexibility and strength.
How to Perform
Begin by standing with your back flat against a wall, keeping your feet about 6 to 8 inches away from the base. Ensure your posture is tall and neutral.
Take a deep breath in, then exhale slowly as you raise your arms overhead, aiming to bring your thumbs as close to the wall as possible while keeping your back and arms in contact with the surface.
Inhale as you lower your arms back down to the starting position, maintaining control throughout the movement.
Repeat for the desired number of repetitions, focusing on smooth, deliberate movements to maximize shoulder mobility and stability.
Make sure to keep your core engaged and avoid arching your lower back to prevent strain and ensure proper form.
Tips
If you struggle with maintaining core control while performing the exercise against the wall, consider regressing to a supine position on the floor. This will reduce the demand on your anterior core and allow you to focus on form.
Pay attention to your elbow positioning as your arms rise overhead. If you lack full overhead range of motion—due to various factors, not just tissue limitations—you may compensate by bending your elbows. Aim for a straight arm position to fully benefit from the movement.
During the lowering phase, avoid over-emphasizing lat activation. Rather than forcefully pulling the elbows down, allow your forearms to slide down naturally, keeping the back muscles relaxed to prevent unnecessary tension.
Ensure that your lower back stays flush against the wall throughout the exercise and that your rib cage doesn’t flare out as you raise your arms overhead. This will help maintain proper alignment and protect the lower back.
Before raising your arms, perform a subtle chin tuck to help prevent your head from jutting forward as your arms move into full flexion. This small adjustment will support your neck and spine alignment.
To increase the challenge, add a full exhale at the top position. This will help activate the abdominal muscles more effectively and prevent the rib cage from lifting upwards.
If you have a kyphotic posture (rounded upper back), you may need to allow your shoulder blades to tilt slightly backward. Alternatively, if your scapulae are depressed, a slight shrug at the top of the movement can assist with optimal shoulder rotation and improve shoulder mechanics.
How Not to Perform
Avoid Arching the Lower Back
Do not allow your lower back to arch away from the wall as you raise your arms. This can put unnecessary strain on the spine. Keep your back pressed against the wall by engaging your core, which will help maintain a neutral spine position.
Don’t Let Your Elbows Bend
Resist the temptation to bend your elbows as your arms move overhead. Bending your elbows reduces the stretch and activation in the shoulder muscles. Focus on keeping your arms straight and aligned with your body to fully engage the shoulders.
Don’t Force the Range of Motion
Avoid pushing your arms too far overhead if you don’t have the flexibility to do so. Forcing your range of motion can lead to compensations, like arching your back or bending your elbows. Only raise your arms as high as your body allows without compromising form.
Do Not Pull the Elbows Down Aggressively
During the lowering phase, avoid aggressively pulling the elbows down. Instead, allow your forearms to slide naturally as you lower your arms. Over-exaggerating this movement can cause unnecessary tension in the lats, detracting from shoulder engagement.
Don’t Flare the Rib Cage
Avoid letting your rib cage flare out as your arms go overhead. This could lead to unnecessary strain on your back and reduce the efficiency of the movement. Keep your rib cage stable by engaging your core, which will help prevent compensations.
Don’t Let Your Head Jut Forward
Prevent your head from jutting forward as you raise your arms. This can strain your neck and upper back. Keep your chin slightly tucked to maintain a neutral neck position throughout the exercise.
Don’t Rush the Movement
Perform the movement slowly and with control. Rushing can lead to improper technique, which may cause strain on the shoulders and back. Focus on a smooth, controlled motion to effectively target the muscles without wasting energy.
Avoid Overexerting the Shoulders
Do not over-exert your shoulders by raising your arms too high or too forcefully. Aim for controlled, deliberate movements to keep the emphasis on shoulder flexion without overloading the muscles or risking injury.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
