📖 Static demo — read-only snapshot

You’re browsing a static build of the Body IQ knowledge graph, so everything loads with no backend. A few things that need the live server are turned off here:

  • Global search (sidebar) is disabled — it queries the API.
  • The JSON API and the API “Try it” playgroundaren’t included.
  • The data is a snapshot — it refreshes only when the demo is rebuilt, not live from the database.

Everything else — the body map, progression ladders, coverage heatmap, exercise finder, and all anatomy/exercise/source pages — works fully. The full app (live search + API + database) runs from the source on GitHub.

Wall Slide

Draftmotor-control92%beginner⬤ strong evidence
View FHIR resourceFHIR R4 ActivityDefinition — the interoperable form of this exercise

Positions & Range of Motion

Start
Standing facing a wall with forearms and hands on the wall, spine long, breastbone lifted, lower ribs anchored against the wall, elbows below shoulder height
End
Forearms slid upward along the wall toward the ceiling while maintaining scapular posterior tilt and upward rotation, wrists pressing steadily into the wall, lower ribs still anchored
Range of Motion
Shoulder elevation with scapular upward rotation from ~90° toward overhead, limited to the range where lower-trap control and rib anchoring are maintained; controlled slide up and down

How to Perform

Standing facing a wall with forearms/hands on the wall, slide arms upward while maintaining scapular posterior tilt and upward rotation.

Watch on YouTube↗

Opens a YouTube search for “Wall Slide”

Equipment:resistance band
Starting position: standing

Coaching Cues

  1. 1

    Long spine, lifted breastbone — lower trap leads the slide

    (verbal)
  2. 2

    Slide the forearms up the wall toward the ceiling

    (verbal)
  3. 3

    Press the wrists steadily into the wall throughout

    (verbal)
  4. 4

    Lower ribs stay anchored against the wall

    (tactile)

Evidence-Based Dosing & EMG Data

Recommended Dosing

3×10–12 daily × 6–12 weeks

EMG Activation Data

Serratus anterior 32–46% MVIC; lower trap moderate; upper trap 0–15% MVIC. Adding theraband at wrists improves all UT ratios [Hardwick 2006; Uysal 2022].

Muscles Involved (6)

Primary Movers

Serratus Anterior— 32–46% MVIC; activates SA ≥90° elevation
Lower Trapezius— Moderate activation ≥90° elevation

Secondary Movers

Middle Trapezius
Infraspinatus

Stabilizers

Upper Trapezius— 0–15% MVIC — kept low intentionally

Lengthened / Stretched

Latissimus Dorsi— AUDIT: Sliding the arms overhead into full shoulder flexion lengthens the extensor/adductor latissimus dorsi.

Easier Variations ↓

1

Partial Range Wall Slide

Limit to 0–90° elevation initially.

Harder Variations ↑

1

Theraband Wall Slide

Add a resistance band at the wrists for greater SA activation and improved UT ratios.

2

Single-Arm Wall Slide

Perform one arm at a time to increase demand and expose asymmetries.

Target Movements (3)

Scapular Upward RotationScapulothoracic Articulation
Scapular ProtractionScapulothoracic Articulation
Shoulder FlexionGlenohumeral Joint

Why This Exercise Matters

Everyday activities this exercise helps you do — essential means it directly trains the capacity the task needs:

Reaching OverheadSustained Overhead WorkPosture Maintenance

Goals This Helps With

Rehab, performance, prevention, and mobility goals this exercise supports — essential means it's a cornerstone:

Subacromial Shoulder PainrehabRotator Cuff TendinopathyrehabShoulder Injury PreventionpreventionImprove Overhead Pressingperformance