h the body to round forward. Wall angels retrain the opposite pattern: they place your spine, ribs and shoulder blades in a better position while your arms move overhead. The wall gives instant feedback so you feel what “upright” actually is, and the slow tempo builds control through the whole shoulder complex.
Step-by-step: perfect wall angels
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Set-up: Stand with heels 15–20 cm from the wall. Lightly press your buttocks, upper back and the back of your head into the wall. Keep knees soft.
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Ribcage and core: Draw your belly button gently in and think “ribs down.” A small, natural gap may remain behind your lower back — that’s fine.
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Arm path: Place the backs of hands and wrists on the wall in a tall “V.” Slowly slide to a “W” (elbows just below shoulder height), then back up to “V,” breathing smoothly.
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Tempo: 3–4 seconds down, 1–2 seconds pause, 3–4 seconds up.
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Dose: 5–10 controlled reps, 1–3 sets.
Common mistakes (and quick fixes)
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Flaring ribs / big low-back arch: Exhale softly as you slide down; imagine zipping up through the front of the torso.
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Neck jutting forward: Grow tall through the crown of the head and keep a light chin tuck.
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Wrists peeling off the wall: Only move through the range you can keep contact. Range improves with practice.
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Tingling or pinching: Reduce range and slow down; if symptoms persist, stop and see a physio.
Easy progressions
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Floor angels: Lie on a mat with knees bent and repeat the V-to-W pattern. Great if standing is too intense.
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Iso hold: Pause 10–20 seconds at the bottom “W,” keeping ribs quiet and neck long.
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Band assist: Loop a light band between hands to cue external rotation and shoulder stability.
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Time under tension: Slow one full rep to 45–60 seconds down and 45–60 seconds up for serious control work.
A 5-minute daily posture mini-routine
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Doorway pec stretch — 30 seconds each side
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Thoracic opener (seated or against wall) — 6 slow reps
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Wall angels — 2 sets of 6–8 controlled reps
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Finisher: standing Y-reach — 8 slow reaches with “ribs down”
Who should be cautious
If you’ve had recent shoulder surgery, frozen shoulder, nerve symptoms, or severe back pain, get guidance first. For most healthy people, daily wall angels are safe and effective.
Two minutes, no kit, big return. Thread a couple of sets between meetings or while the kettle boils, and your posture — and upper-back comfort — will thank you.
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Featured Image: Pexels
