Handstand ProShoulders · At the wall
Wall shoulder rotations
Facing the wall, about 30 cm away, arms up and hands flat on it. One hand slides down and passes under the opposite arm, staying on the wall, to the end of your range. Then it slides back up, and you switch sides.
For your arms to line up overhead, the shoulder doesn't just raise the arm: it also has to rotate. Wall arm slides train the arm going up. This one trains the rotation, the other half of shoulder opening.
- Family
- Shoulders
- Equipment
- A wall
- Type
- Mobility
Train this exercise in the app
How to do it
- Facing the wall, 30 cm away, raise your arms and place your hands flat on it.
- Slide one hand down and under the opposite arm, without leaving the wall.
- Go to the end of your range, then slide back up, slowly and with control.
- Switch sides and repeat.
Two mistakes to avoid
Turning your whole body. To go further, your torso turns and follows your hand, and your spine does the work instead of your shoulder. Keep your chest facing the wall, even if it means stopping sooner.
Taking your hand off the wall. A hand that leaves the wall goes wherever it likes, and your shoulder no longer works against anything. Keep your hand on the wall the whole way, and gain range little by little, from one rep to the next.
A coach in your ear
Upside down, you can't read a screen. In the app, a voice guides you through the exercise and tells you what to fix right when you need it. For example, when your torso turns to go further:
“Keep your chest square, don't turn the whole body”
Train this exerciseRelated exercises
Wall arm slidesBack to the wall, forearms against it, you slide your arms down and up without anything coming off the wall.
Wall shoulder stretchHands on the wall above your head, you walk your feet back and let your chest sink between your arms.
Down dogHips high, heels reaching for the floor, you push the floor away with your hands, ears between your arms.All exercises: the catalog