Animated stretch preview.
neck shoulders
Scapular Wall Slides
Step-by-step instructions
- 1Set up with wall close enough that you do not have to reach or rush once the stretch starts.
- 2Stand against a wall and slide elbows upward while keeping ribs soft.
- 3Move only as high as your shoulders allow. Keep the neck relaxed and the breath steady.
- 4Hold the stretch for 90 seconds, then release gradually and notice how shoulders feels before repeating or switching sides.
Voiceover
Move only as high as your shoulders allow. Keep the neck relaxed and the breath steady.
Move only as high as your shoulders allow. Keep the neck relaxed and the breath steady.
Focus areas
Description
Adult doing scapular wall slides against white wall, clear shoulder mobility image.
Benefits
- Targets shoulders, upper back with a clear, repeatable setup.
- Eases common upper-body stiffness from screens, driving, and desk work.
- Fits into short routines because the working time is 1 minute or less for most sessions.
Tips
- Keep the breath smooth and reduce the range if shoulders starts to guard.
- Use wall for support rather than forcing a deeper shape.
- Let upper back stay relaxed so the stretch does not turn into a bracing exercise.
Common mistakes
- Shrugging the shoulders or chasing a strong pull through the neck.
- Bouncing, yanking, or trying to make the stretch feel intense immediately.
- Ignoring numbness, tingling, dizziness, sharp pain, or joint pinching.
Contraindications
- Skip or modify this stretch if it reproduces sharp pain, numbness, tingling, dizziness, or symptoms that travel away from the stretched area.
- Get qualified medical guidance before stretching around recent injuries, surgery, unexplained swelling, severe pain, or diagnosed conditions that limit movement.
Programs
Programs with Scapular Wall Slides
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