Scapular Slide Back to Wall

The Scapular Slide Back to Wall exercise is a fantastic movement that targets the muscles in your upper back and shoulders, specifically the rhomboids and lower trapezius. It is a great exercise for improving posture and strengthening the muscles responsible for pulling your shoulder blades back and down. To perform the Scapular Slide Back to Wall, you will need a wall and a smooth surface like a yoga mat or towel. Start by standing with your back against the wall, making sure your feet are about hip-width apart. Keep your head, upper back, and lower back in contact with the wall throughout the movement. Next, raise your arms to shoulder height and bend your elbows to 90 degrees, so your hands point towards the ceiling, making a "goalpost" position. Press your forearms against the wall, maintaining a slight distance between your elbows and the wall. From this starting position, engage your core muscles and squeeze your shoulder blades down and towards the center of your spine. Maintain this position for a few seconds, then slide your forearms up the wall as far as you can without losing contact with the wall. Pause for another few seconds before slowly sliding your forearms back down to the starting position. Repeat this movement for the desired number of repetitions. When performing the Scapular Slide Back to Wall exercise, it's crucial to maintain proper form and avoid any compensatory movements such as arching your back, shrugging your shoulders, or leaning away from the wall. Focus on the muscles in your upper back doing the work and keep the movement controlled and smooth. Incorporate the Scapular Slide Back to Wall exercise into your upper body or posture-focused workouts to strengthen your upper back and improve your overall posture. Remember to always warm up before exercising and consult with a fitness professional to ensure proper form and technique. Keep up the great work!

Instructions

• Stand with your back against a wall, making sure your entire spine is in contact with the wall.
• Place your arms by your sides and flatten your hands against the wall at shoulder height.
• Engage your core and draw your shoulder blades down and back as you slide your arms up the wall.
• Continue sliding your arms up as high as you can while keeping your shoulder blades pressed against the wall.
• Hold this position for a brief pause, feeling the muscles between your shoulder blades working.
• Slowly return your arms back down the wall to the starting position, maintaining control and engagement.
• Repeat for the desired number of repetitions, focusing on maintaining proper form and engaging the correct muscles.

Tips & Tricks

• Focus on maintaining good posture throughout the exercise.
• Engage your core muscles to support your back and maintain stability.
• Start with a small range of motion and gradually progress to a larger range as you become more comfortable.
• Keep your shoulder blades relaxed and avoid shrugging your shoulders.
• Ensure that your head is in a neutral position, aligned with your spine.
• Avoid using excessive force or momentum and instead, focus on controlled and deliberate movements.
• Take deep breaths during the exercise to promote relaxation and proper oxygenation of muscles.
• If you're experiencing any discomfort or pain, modify the exercise or consult with a professional to ensure proper form and technique.
• As you progress, increase the duration and number of reps to challenge your scapular muscles.
• Combine this exercise with other upper body exercises to target different muscles and promote overall strength and stability.