Wall Slide with a Mini Band
Standing (facing a wall) · Sliding the arms up while pressing out, with the muscles around the shoulders and shoulder blades
A strength exercise with a resistance band: sliding the arms up while pressing out, with the muscles around the shoulders and shoulder blades.
How longNew to it: one set of 8–12 with the lightest band, keeping good form. Used to it: 2–3 sets of 8–12, with a band that makes the last few feel fairly hard. Aim for 2–3 days a week, with at least a day between sessions for the same muscles.
Position and focus
Standing (facing a wall) · Sliding the arms up while pressing out, with the muscles around the shoulders and shoulder blades
Starting position
Place the mini loop just above both wrists. Stand facing a wall, one step away from it, with the feet hip-width apart. Put the little-finger sides of the forearms on the wall a little below shoulder height, palms facing each other. Keep the forearms shoulder-width apart so the band is lightly taut.
Movement phases
1. Set up
Keep the shoulders away from the ears and draw the abdomen gently in so the ribs do not flare forwards.
2. Slide
Breathing out, press the forearms gently out against the band and slide them up the wall, keeping them in contact. The body moves a little towards the wall.
3. Hold
Hold for 1 to 2 seconds at a height where the shoulders do not shrug and the lower back does not arch.
4. Return
Breathing in, slowly slide back to the starting height, keeping the band taut.
What to check yourself
As the arms rise, are the shoulders shrugging? Is the lower back arching and the ribs flaring? Are the forearms coming away from the wall? Is the band going slack?
Coaching points for trainers
Working within the range where the shoulders stay down matters more than reaching high. If the shoulders shrug, stop lower. If the lower back arches, stand a little closer to the wall or take one foot a step forwards.
Caution
Before use, check the band for nicks, tears or stickiness. Hold or loop it securely on your hands or feet so it cannot slip off, do not pull it towards your face, and do not suddenly let go while it is stretched (it can snap back). Stop if you feel pain, numbness or dizziness. If you are receiving treatment, recovering from surgery or pregnant, check with your healthcare professional. If you are allergic to latex, choose a latex-free band. If the shoulder hurts or catches, stay below that height or stop.
These English notes describe a prototype model. The stretch, foam roller and resistance band lessons are being produced under the supervision of CoconeRu. Move, reviewed in stages. They are not medical advice or an individual exercise prescription.
References
Each note describes what the whole source covers.
NHS — Strength exercises ↗
Strength exercises to do at home (sit-to-stand, wall press-ups and others) and the guide of at least two days a week.
Garber CE et al. ACSM Position Stand: Quantity and Quality of Exercise for Developing and Maintaining Cardiorespiratory, Musculoskeletal, and Neuromotor Fitness in Apparently Healthy Adults. Med Sci Sports Exerc. 2011 ↗
Guidance for healthy adults on resistance exercise: how often, how many repetitions and sets, and rest between sessions.
This lesson was put together for this site from the methods for the same area in the sources above. It has not yet been reviewed by an expert.
About this page
It shows a typical way to do the movement. The 3D is a schematic model; it does not decide whether a lesson suits you, prescribe exercise or diagnose anything. Stop if you feel pain or discomfort.
Sources, supervision and revisions