How To Perform Touchdown Wall Slides

The Touchdown Wall Slides is a great exercise that promotes an improved posture, upper back strength and increased overhead shoulder mobility.

Level/Difficulty: Beginner to Advanced

Muscle Group(s): mid-lower trapezius/midback, lats, serratus anterior

Equipment: wall

Exercise groups: Lower Body Exercises, Full Body Exercises, Lower Body Exercises, Core Strengthening Exercises, Upper Body Exercises, Posture Strengthening Exercises

Coaching Cues:
Maintain neutral spine, slide arms up wall, lift arms away from wall

Before starting:

Be sure to move slowly and never move past the point of pain.

1. Face a wall and stand about 1ft away. Position your elbows and arms on the wall in front of you, with your thumbs facing you.

2. Slowly slide both arms up the wall to make the shape of a 'Y' without shrugging your shoulders.

3. Once your arms are fully extended, lift both arms off the wall and allow your shoulder blades to come together, but without arching your back.

4. Hold for 2 seconds. Return the arms back to the wall and slide them down to the starting position.