A “wall angel” doesn’t sound like an exercise…?
But it is!
A wall angel is a fantastic exercise for the shoulders and posture. It really targets the postural muscles necessary to keep a nice upright position throughout the day.
During this exercise you will be raising the arms overhead. Multiple muscle groups work during this action. These include the rotator cuff, anterior deltoid, and scapular muscles for upward rotation of the shoulder blade, including the upper trapezius and serratus anterior.
The beauty of this exercise is that you don’t need any equipment, except a wall.
Here we go!
Step 1: Stand with your back against a wall:
- Position yourself in an upright posture with your back against a wall
- Don’t worry if you’re not completely flat against the wall (most body types may not allow for this because of the natural curvatures in the spine)
Step 2: Starting position of the arms:
- Raise both arms out to the side and bend the elbows to a 90- degree angle
- Make sure the elbows are in line with the shoulders
Step 3: Raise the arms overhead:
- Raise both arms overhead
- Hold this position for 2 seconds, then return to your starting position
- Repeat 10-15 repetitions for 2-3 sets
- Throughout the entire exercise, make sure to engage the shoulders and shoulder blades.
- Try to keep the shoulders pulled back, with the shoulder blades squeezed together.
- Do not allow the shoulders to hike up towards the ears.
- It’s normal to feel some muscle fatigue with this, but there should be no pain.
That, my friends, is the wall angel!