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 prepare · Exhale to execute
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? →