Wall Slide with Foam Roller

strengthenshouldereasyactive

Content last reviewed: 2026-07-14

Wall Slide with Foam Roller demonstration

How to do it

Use a non-slip foam roller and position it horizontally between the forearms and wall with the elbows slightly below shoulder height.
Maintain light, even forearm pressure and neutral wrists as you roll upward.
At the top, reach tall and let your shoulder blades rotate upward and forward.
Roll back down under control and repeat.

Form cues

Reach upward and slightly forward without shrugging.
Keep the ribs controlled and wrists neutral.
Stop for shoulder pinching or neck discomfort.

Dosage

3 × 15 reps

Muscles worked

serratus anterior — anatomical illustration — serratus anteriorAnatomical illustration derived from BodyParts3D, © The Database Center for Life Science, licensed under CC BY-SA.

lower trapezius — anatomical illustration — lower trapeziusAnatomical illustration derived from BodyParts3D, © The Database Center for Life Science, licensed under CC BY-SA.

Strengthens: serratus anterior, lower trapezius, upper trapezius, rotator cuff

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