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Instructions: W- Slide
- 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
Instructions: Wall slide with lift off
- 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
- Maintaining pressure between the forearm and the wall, slide the arms into an extended position in front of the body
- As the elbows extend, lift the pinky finger off the wall by drawing the shoulder blades together and hold
- Softly place the forearms back onto the wall and bend the elbows to return to the start position
- Repeat as per Physiotherapist guidelines
Instructions: Wall slides – back facing wall
- Stand with back against wall
- Relax shoulders away from the ears and ensure a neutral neck position
- Bend elbows to 90 degrees and bring to just below shoulder height
- With the back of your hands against the wall, slide your arms up the wall into an elevated position
- Drawing your shoulder blades together slowly bring your arms back to the start position
- Repeat as per physiotherapist guidelines
