The wall push up plus is a shoulder stability exercise that strengthens the serratus anterior while also engaging the chest, shoulders and upper arm muscles. It is commonly prescribed to improve shoulder blade control, enhance shoulder stability, and assist with rehabilitation of shoulder pain or dysfunction. Performing the exercise against a wall reduces the load, making it an excellent starting point for developing proper movement patterns.
- Stand facing a wall with your feet approximately one arm’s length away.
- Place your hands on the wall at shoulder height and slightly wider than shoulder-width apart.
- Keep your body in a straight line from your head to your heels and gently engage your abdominal muscles.
- Bend your elbows to lower your chest towards the wall while keeping your shoulders relaxed and away from your ears.
- Push through your hands to straighten your elbows and return to the starting position.
- Once your elbows are fully straight, continue to push your hands into the wall to gently move your shoulder blades forwards around your rib cage, allowing your upper back to round slightly.
- Pause briefly, then relax your shoulder blades back to the neutral position without bending your elbows.
- Complete repetitions as prescribed by your physiotherapist.