Movement · Strong Bones
Wall Scapular Glides
Warm-Up · Move 3 of 15
Starting position
Stand with your back flat to a wall, feet a few inches forward, elbows and backs of the hands on the wall at shoulder height.
8–10 reps
Breath, Inhale to lengthen the neck · Exhale to glide the shoulder blades down
How to do it
Slowly slide your arms up a few inches, then pull your elbows down toward your ribs, squeezing your shoulder blades together. 10 controlled glides.
Keep in mind
Keep your ribs knitted down, don’t let your lower back arch off the wall.
Every move: lightly lift your pelvic floor, a gentle lift, never a clench, and breathe slow and full (hold the stretches for about 5 easy breaths, at least 30 seconds). New to the lift? →