How to do it
No equipment needed - just a bit of space.
Stand with your back against a wall and your feet about a foot away from it, knees slightly bent. Gently flatten your lower back towards the wall.
- Place the backs of your arms and hands against the wall in a goalpost shape, with your elbows bent to about a right angle.
- Keeping your arms, hands and back in contact with the wall, slowly slide your arms up until they are nearly straight.
- Slide your arms back down to the goalpost position, staying in contact the whole way.
- Move slowly and stop wherever you can no longer keep contact with the wall.
Form cues
- Your lower back and the backs of your wrists stay lightly on the wall throughout.
- Your ribs stay down - you do not arch your back to reach higher.
- The work is felt around your shoulder blades and upper back.
Common mistakes
- Arching your lower back away from the wall to get more range.
- Shrugging your shoulders up towards your ears as you slide up.
- Forcing the arms higher than they will go while keeping contact with the wall.
Safety: Stop and message your physio if it brings on pins and needles in your arms or hands, or pain that spreads down your arm.