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Foam Roll Serratus Wall Slide

Foam Roll Serratus Wall Slide

The Foam Roll Serratus Wall Slide is an effective exercise that targets the muscles in your spine, shoulders, and upper back. This exercise combines the benefits of using a foam roller with the movement of a classic wall slide, making it a great choice to improve shoulder stability and posture. The foam roller is used to support the spine and activate the core muscles, enhancing the stability of your shoulders during the exercise. The serratus anterior, a muscle located on the sides of your rib cage, is targeted by the sliding movement against the wall. By strengthening the serratus anterior, you can improve your shoulder mobility and reduce the risk of injuries. This exercise is particularly beneficial for individuals who spend long hours sitting or have poor posture. Regularly incorporating the Foam Roll Serratus Wall Slide into your workout routine can help counteract the effects of slouching and promote better alignment. To optimize your performance and results, ensure that you maintain proper form throughout the exercise. Before attempting this exercise, consult with a fitness professional or watch instructional videos to learn the correct technique. Remember to start with a foam roller appropriate for your level of experience and gradually increase the challenge as you become more comfortable. Overall, the Foam Roll Serratus Wall Slide is an excellent addition to any upper body strengthening routine. It targets multiple muscle groups simultaneously and can help improve both your posture and shoulder stability, ultimately enhancing your overall fitness and well-being.


  • Start by placing a foam roller vertically against a wall.
  • Lie on your back with your head and spine supported by the foam roller.
  • Bend your knees and place your feet flat on the floor.
  • Extend your arms straight above your chest, palms facing forward.
  • Engage your core muscles by drawing your belly button in towards your spine.
  • Slowly slide your arms up and down the wall, maintaining contact between your entire back and the foam roller.
  • As you slide your arms up the wall, focus on keeping your shoulder blades in contact with the foam roller.
  • Pause for a moment at the top of the movement, and then slowly lower your arms back down.
  • Repeat the movement for the desired number of repetitions.

Tips & Tricks

  • Warm up your shoulder joints before starting the exercise.
  • Ensure that you have a proper foam roller to get the most benefit from the exercise.
  • Maintain a slow and controlled movement throughout the exercise.
  • Engage your core muscles for stability during the movement.
  • Focus on proper breathing techniques to maximize the exercise's effectiveness.
  • Do not push through any sharp or excessive pain during the exercise.
  • Perform the exercise in front of a mirror to maintain proper form.
  • Progress gradually by increasing the difficulty of the exercise over time.
  • Listen to your body and modify the exercise if needed to avoid any discomfort.
  • Include the Foam Roll Serratus Wall Slide in a well-rounded upper body workout routine.

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