1-Arm Wall Slide w/ Upward Rotation & Lift-Off
1-Arm Wall Slide w/ Upward Rotation & Lift-Off is a unilateral mobility exercise training the shoulder, scapula, and thoracic spine across the sagittal plane, using Bodyweight.
- Laterality
- Unilateral
- Planes
- Sagittal
- Equipment
- Bodyweight
- Primary joints
- Shoulder · Scapula · Thoracic Spine
Demo video
01
How to perform it
- 1One medial hand on the wall, thumb slightly above shoulder height.
- 2Drive medial side of the hand to a Y position (Elbows come off the wall.)
- 3Subtle lift off at the top.
- 4Medial side of hand back on the wall, control down to starting position.
02
Training profile
Fascial lines
Plane of motion
Training intent
MobilityRehab
Motor Control
Stability
Strength
Power
Tissue LoadingPerformance
Highlighted rungs are where this movement lives on the rehab → performance continuum.
03
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