Wall Slide Stretch
The Wall Slide Stretch is a corrective mobility exercise designed to improve overhead shoulder range of motion and thoracic spine extension. It primarily targets the anterior deltoids and chest for flexibility while engaging the upper back muscles for stability.
Since this exercise is often used for rehab and posture correction, the AI's ability to track pain associations is crucial; if you report shoulder impingement during heavy pressing, the app can intelligently prioritize this mobility work. Additionally, by monitoring your recovery status and HRV, the AI can prescribe longer duration holds or increased volume on high-stress days to help alleviate accumulated upper body tension.
Form Cues
- Press your lower back firmly against the wall to engage your core
- Keep your wrists, elbows, and backs of hands touching the wall
- Exhale deeply as you slide your arms upward
- Tuck your chin slightly to keep a neutral neck position
- Don't allow your lower back to arch away from the wall
- Don't let your elbows or wrists lift off the surface
- Don't shrug your shoulders up toward your ears
- Don't force the movement if you feel sharp pinching
Common Mistakes
- Arching the lumbar spine
- Lifting arms off the wall
- Shrugging shoulders excessively
- Rushing through the movement
Muscles Worked
This movement primarily stretches the anterior deltoids and pectorals, opening up the chest to correct rounded shoulders. Simultaneously, it forces the rhomboids and lower trapezius to contract, building the scapular stability required for safe overhead lifting.
Primary
Secondary
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