Wall Slide with Partner Assistance

How to do it

1. Stand facing a wall with your forearms on it in a "W" position, elbows below your shoulders.
2. Slide your forearms up the wall while reaching overhead, letting your shoulder blades rotate up and forward at the top.
3. After explicit consent, a trained partner may provide light guidance near the lower and outer scapular border.
4. Slide back down under control and repeat.

Form cues

• Do not press on the spine, ribs, shoulder joint, breast tissue or neck.
• The user remains active and can stop the contact or movement at any time.
• Use the unassisted foam-roller wall slide when a trained partner is unavailable.

Dosage

3 × 10 reps

Muscles worked

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

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