September 29, 2022
Author: Shelby
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  • Star Exercise of the Week: Wall Angel

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 cuffanterior 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

Tips

  • 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!


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About the Author Shelby

Shelby Green is a Florida-licensed Doctor of Physical Therapy (DPT), currently practicing at St. Anthony’s Resource Center Outpatient Rehabilitation in St. Petersburg, FL. Shelby received her Bachelor of Science in Biology from the University of South Florida, followed by her DPT from the University of St. Augustine for Health Sciences. Shelby has 6 years clinical experience practicing in both the acute care and outpatient rehab settings. Specialties include orthopedics, with additional training in specific manual therapy techniques for pain management, as well as extensive training as a Certified Lymphedema Therapist.

Shelby is a Tampa, FL native, which is where she and her husband currently reside. Their favorite activities include spending time with family and anything outdoors, such as walking, bike riding, and going to the beach.

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