The scapula W slide is a focused shoulder control exercise that enhances scapular stability and coordination. By gently sliding the arms up the wall while maintaining scapular tension, it activates the lower traps and rotator cuff muscles. This drill is ideal for improving shoulder blade control in early-stage rehab, overhead movement retraining, and postural correction.
- Stand in front of a wall and position the elbows and forearm so they contact the wall.
- The elbow should be level or just below the height of the shoulder.
- Relax the shoulders away from the ears and ensure a neutral neck position.
- Turn the forearms out on the diagonal to form ‘W’ position.
- Maintaining pressure between the forearm and the wall, slide the arms into an extended position.
- Drawing the shoulder blades together, bend the elbows to return to the start position.
- Repeat as per Physiotherapist guidelines.