Animated stretch preview.
neck shoulders
Wall Angels
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 slowly move arms between goalpost and overhead positions.
- 3Keep the movement smooth. Let the ribs stay down and use a range that avoids pinching.
- 4Hold the stretch for 90 seconds, then release gradually and notice how shoulders feels before repeating or switching sides.
Voiceover
Keep the movement smooth. Let the ribs stay down and use a range that avoids pinching.
Keep the movement smooth. Let the ribs stay down and use a range that avoids pinching.
Focus areas
Description
Adult doing wall angels shoulder mobility drill, bright minimal wall, instructional image.
Benefits
- Targets shoulders, posture, 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 2 minutes 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 posture 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 Wall Angels
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