How does the wall-slides exercise help ease shoulder pain?

The wall-slides exercise uses gravity for resistance and is therefore considered a strengthening exercise to some degree. This exercise is important to teach the shoulder blade and arm to move together in proper sequence during overhead motions.

The wall-slides exercise is designed to strengthen the middle and upper trapezius as well as realign normal biomechanical motion of the shoulder girdle. To perform this exercise stand do the following:

Preparation:

1. Stand flat against the wall
2. Place elbows and pinky side of hand against the wall
3. draw-in the abdominals and stabilize core

Movement:

1. While keeping hands and elbows against the wall, raise your arms overhead
2. Be sure to keep your back flat
3. As your arms pass shoulder height engage the upper trapezius to slightly shrug the shoulders
4. Hold the top position for approximately 10 seconds and slowly return to the start position

Repeat the exercise for 8-15 repetitions