Exercise · Shoulders

Wall slide

Forearms on a wall, you slide them upward overhead and back down. This is the fourth step of Momentum's shoulder flow — reintroduce overhead motion — and it is deliberately the easiest possible version of the movement that hurts: the wall carries the arm's weight and gives constant feedback, so the shoulder blade can practise turning upward under the arm rather than the arm hauling itself up off a stuck blade. That upward rotation is the failure the system blames for shoulder pain, so this drill comes after the pecs and upper traps have been released and the lower traps and serratus have been woken up — never before.