Wall Slide with Scapular Lift-Off (Shoulder Control and Mobility)

Описание: Purpose:
To improve overhead shoulder mobility and control, while building awareness and strength in the shoulder blade (scapula) and posterior rotator cuff without compensation.

Set-Up:
Stand facing a wall, with your feet 6–12 inches away, about hip-width apart, and toes pointing forward
Maintain a tall, straight spine with your chin gently tucked and the back of your neck long—eyes looking straight ahead
Place the hand of your affected shoulder on the wall at chest height, palm flat

Execution:
Slide your hand upward along the wall
Go as high as you can without pain or compensation
Common compensations include excessive shoulder shrugging or arching the low back
Once you reach the limit of good mechanics, pause and relax the top of the shoulder
No need to forcefully pull the shoulder blade down—just avoid tension in the upper trap
At this top position, lift your hand a few inches off the wall
Focus on initiating the movement from the shoulder blade, gently pulling it back and slightly outward, not necessarily down or toward the spine
Hold for 5 seconds, feeling the control in the shoulder blade
Return the hand to the wall and slowly slide it back down to the starting position

Perform 10–15 reps, resting as needed