Shoulder Flexion Back to Wall

Shoulder Flexion Back to Wall

Shoulder Flexion Back to Wall is an effective exercise that targets the muscles of your shoulders and upper back. This exercise helps improve your shoulder mobility, posture, and overall upper body strength. To perform Shoulder Flexion Back to Wall, stand with your back against a flat wall, making sure your feet are hip-width apart. Your heels, buttocks, upper back, and head should all be in contact with the wall. Begin by extending your arms down by your sides, with your palms facing forward. Next, slowly lift your arms up in front of you, keeping them straight and maintaining contact with the wall. Continue to lift your arms overhead until they reach above your head, maintaining good posture and without arching your lower back. Make sure to engage your shoulder and upper back muscles throughout the movement. Once your arms are fully extended overhead, pause for a brief moment, and then slowly lower them back down to the starting position. Be sure to control the movement and keep your palms facing forward throughout the entire exercise. Aim for a smooth and controlled motion, focusing on proper form rather than speed. To enhance the effectiveness of this exercise, you can use a small towel or resistance band between your wrists to create some extra tension. This will help activate your shoulder muscles even more. Remember to start with a weight or resistance level that challenges you but still allows for proper form and control. By incorporating Shoulder Flexion Back to Wall into your regular exercise routine, you can strengthen the muscles of your upper body, improve your posture, and enhance your overall shoulder mobility. Remember to consult with a fitness professional if you have any concerns or limitations before attempting this exercise.


  • Stand with your back against a wall, feet shoulder-width apart.
  • Engage your core muscles and keep your spine neutral throughout the exercise.
  • Raise both arms overhead, keeping them close to your ears.
  • Slowly slide your arms down the wall while maintaining contact with your back and keeping your elbows straight.
  • Continue sliding your arms down until they reach shoulder level or until you feel a stretch in your shoulders.
  • Hold this position for a few seconds, then slowly raise your arms back up the wall to the starting position.
  • Repeat the exercise for the desired number of repetitions or as recommended by your fitness trainer.

Tips & Tricks

  • Maintain proper posture during the exercise to engage the correct muscles.
  • Start with a lighter weight and gradually increase as you build strength.
  • Focus on the mind-muscle connection to ensure proper technique and maximum engagement of the shoulder muscles.
  • Control the movement throughout the exercise to avoid swinging or using momentum.
  • Incorporate a variety of shoulder exercises to target all aspects of the shoulder muscles.
  • Include a proper warm-up and cool-down routine to prevent injury and enhance recovery.
  • Ensure you have proper flexibility and mobility in the shoulders before attempting this exercise.
  • Listen to your body and modify the exercise if you experience any pain or discomfort.
  • Consult with a fitness professional to ensure proper form and technique.
  • Monitor your nutrition to support muscle growth and recovery.


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