Physiotherapy

Wall Angels

A wall-supported arm slide that gently works shoulder mobility and postural control. Commonly used to counter rounded-shoulder positions from long hours at a desk.

Animation coming soon

Step-by-step animation

Five clear teaching frames for this exercise.

Start Small

Move inside comfortable range

Move Smooth

Keep the rest of the body quiet

Control Range

Control both directions

Return

Move inside comfortable range

Repeat

Keep the rest of the body quiet

This animation is educational only and is not medical treatment. Consult a licensed clinician for injury-specific guidance.

Media metadata

Provider: Alblooshi Fit procedural animation

Thumbnail: Procedural SVG

Reviewed video attachments can be managed from the admin panel. Alblooshi Fit does not scrape or re-host copyrighted exercise videos.

Suggested use

Sets

Reps

8-12

Rest

45s

Physiotherapy

Beginner

Rehab

Mobility

Mobilization

Rehab-friendly

Muscles worked

Primary

Rear delts

Rhomboids

Secondary

Traps

Rotator cuff

Serratus anterior

Equipment

Wall

How to do it

Stand with your back against a wall, feet a few inches away, and your lower back gently flattened toward it.
Press the back of your head and shoulders lightly into the wall.
Raise your arms into a goalpost shape — elbows bent to 90 degrees, backs of the hands and forearms as close to the wall as is comfortable.
Slowly slide your arms up the wall as if making a snow angel, only as far as you can keep contact.
Slide back down to the goalpost position with the same control.
Repeat for the set, moving slowly and staying tall throughout.

Common mistakes

Arching the lower back off the wall as the arms rise.
Shrugging the shoulders toward the ears instead of sliding the blades up and around.
Forcing the wrists flat against the wall — work within your current range.
Rushing the movement; the value is in slow, controlled slides.

Safety first

Work only within a pain-free range — smaller, clean slides beat big, strained ones.
Mild muscular effort between the shoulder blades is expected; sharp or pinching pain is a signal to stop.
If you are recovering from a shoulder injury or surgery, consult a licensed clinician before adding this to your routine.

Who should avoid or modify

Recent shoulder surgery — follow your surgeon's protocol and consult a licensed clinician before starting.
Acute shoulder pain, or pain that radiates down the arm during the movement.
Numbness or tingling into the hand — stop and get assessed by a licensed clinician.

Not medical advice

Rehab-style movements are general wellness exercises, not treatment. If you are recovering from an injury or surgery, are pregnant, or manage a chronic condition, consult a licensed clinician (physiotherapist or doctor) before performing them. Alblooshi Fit does not diagnose, treat, or cure any condition.