Wall slide

With your back against a wall, slide your arms up and down while keeping them in contact, training the upper back, shoulder blades and overhead mobility.

How to do it

1. 01Stand with your back against a wall, feet about a hand's length away, with your glutes, upper back and head touching the wall.
2. 02Pull your ribs down and lightly brace so your lower back does not arch away from the wall.
3. 03Place your forearms and the backs of your hands on the wall with your elbows bent and low, forming a W.
4. 04Slide your arms up while your forearms and hands stay on the wall, only as high as you can keep contact.
5. 05Pull your elbows down toward your ribs to slide back, gently squeezing your shoulder blades.

Common mistakes

• Ribs flaring and lower back arching off the wall — pull your ribs down and only go as high as your back stays flat.
• Hands leaving the wall as you go higher — shorten the range, or face the wall and slide your forearms up as an easier version.
• Shrugging toward your ears — keep your shoulders down as your arms rise.