Wall walk

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Setup: 

1. Stand facing the wall at arm’s length
2. Place a circle theraband around your wrists.
3. Keep your elbows slightly bent and your forearms parallel to the floor, hands just below shoulder height.
4. Maintain a neutral spine and engage your core throughout.  

Instructions:  

1. Start Position: Place both hands against the wall with tension on the band (hands shoulder-width or slightly wider). 

2. Begin Walking: Slowly walk your hands up the wall, maintaining tension in the band and control in your movement. 

3. Top Position: Pause when your hands are overhead or as high as you can comfortably reach. 

4. Return: Slowly walk your hands back down to the starting position. 

5. Repetitions: Perform 6–8 repetitions, for 2–3 sets, focusing on slow, controlled movement.  

Key Tips:  

1. Keep tension on the band at all times—don’t let your hands collapse inward. 
2. Avoid shrugging your shoulders; keep shoulder blades stable. 
3. Keep core engaged and body still—no leaning or arching.  

Benefits:  

1. Strengthens shoulder stabilizers and improves motor control 
2. Enhances scapular movement and serratus anterior activation 
3. Encourages healthy shoulder mechanics, especially in overhead positions