Wall Slides at 135 Degrees

1. 1Stand facing a wall with your arms positioned at 135 degrees — halfway between shoulder height and fully overhead — and place your forearms and hands flat against the wall. Slide your arms upward along the wall while maintaining contact with the wall and keeping your core braced and ribs down to prevent lumbar extension compensation. Breathe out as you slide up and in as you return, performing slow controlled reps to build overhead mobility in the scapular plane. Avoid letting your lower back arch or your elbows lose wall contact — feel the lower traps and serratus activating as the arms slide into a full overhead position.

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