2. Scapular Wall Slides Backing the Wall Is One of the Best Shoulder Impingement Exercises
This exercise strengthens the shoulder stabilizer muscles as well as increases scapular mobility. Other benefits include activating the upper back muscles and promoting shoulder rotation. You can move to wall-facing scapular slides before or after performing this exercise to work the same structures that support the shoulder joint.
To do the wall slides:
1. Stand with your back against the wall.
2. Position your upper back and buttocks so that they remain in contact with the wall.
3. Hold the position as you walk your feet out about 10 inches from the wall. (Some experts recommend keeping your heels against the wall).
4. Bend your elbows to 90 degrees. Your hands should be pointing towards your head.
5. Press your forearms against the wall.
6. Slowly slide your arms up towards your head until your arms are extended to the maximum.
7. Slowly slide your arms back down the wall while squeezing your shoulder blades together.
8. Start with 1 set of 10 reps of 30-60 seconds then increase to 3 sets of 10 reps.
You may feel uncomfortable at first when doing the back-facing wall slides. You’ll eventually get the hang of it and be able to do it with ease.