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Wall Angels

A gentle standing exercise that improves shoulder mobility and upper-back control, helping you move more comfortably after long periods of sitting.

Wall Angels

How to Perform

Step 1 for Wall Angels exercise1

Stand with your back against a wall, feet hip-width apart and a short distance forward. Keep your knees soft, chin level and ribs relaxed. Rest your upper back against the wall without forcing your head back.

Step 2 for Wall Angels exercise2

Raise your arms into a goalpost shape, with elbows bent about 90 degrees and palms facing forward. Bring the backs of your hands and elbows toward the wall as comfortably as you can.

Step 3 for Wall Angels exercise3

Slowly slide your arms upward within a comfortable range. Keep your ribs from flaring and avoid arching your lower back or shrugging your shoulders. Pause briefly at your highest comfortable point.

Step 4 for Wall Angels exercise4

Slowly slide your arms back down to the goalpost position. Keep breathing normally.

🔁 Repeat this exercise 5 times

Watch the Exercise

Muscles Targeted

Lower Trapezius

Guides and steadies the shoulder blade as the arm rises. It works with other shoulder-blade muscles during the slide.

Serratus Anterior

Sits along the side of the ribs. It rotates the shoulder blade upward as the arm rises.

Middle Deltoid

Covers the outer side of the shoulder. It lifts the upper arm during the upward slide.

Infraspinatus

Turns the arm outward and steadies the shoulder joint. It controls movement as the hands and elbows approach the wall.

Helpful For

Shoulder Mobility

Practises comfortable arm raising and lowering. Keep the hands away from the wall if contact causes pain or back arching.

Shoulder-Blade Control

Practises coordinated arm and shoulder-blade movement. Slow sliding helps you notice shrugging or loss of control.

Stiffness After Sitting

Offers a gentle shoulder and upper-back movement break. Change position regularly rather than holding one posture for hours.

Benefits

  • Improves shoulder mobility - practises comfortable overhead movement without added weights.
  • Builds shoulder-blade control - trains the upper-back muscles to guide your arms smoothly.
  • Supports posture awareness - helps you notice your head, ribs and shoulder position without forcing a rigid posture.
  • Provides a movement break - gently moves the shoulders and upper back after long periods of sitting.

Precautions

  • Stop if you feel pain, pinching, tingling or numbness - these are not sensations to push through; seek advice if they persist.
  • Do not force wall contact - reduce your range if your hands, elbows or head cannot comfortably reach the wall.
  • Avoid arching your back or flaring your ribs - keep your trunk steady rather than using your lower back to reach higher.
  • Keep your neck relaxed and breathe normally - avoid shrugging your shoulders or holding your breath.
  • Recent shoulder or neck injury, surgery or ongoing symptoms - check with your physiotherapist or doctor before starting.

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