Bodyweight Seated Wall Angels

Instructions for proper form

1. Sit on the floor with your back against a wall. Your knees should be bent at a 90-degree angle, feet flat on the ground. 2. Press your lower back, upper back, and head firmly against the wall. 3. Raise your arms to shoulder height, elbows bent at 90 degrees, and the backs of your hands against the wall. 4. Slowly slide your arms upward, keeping contact with the wall until your arms are fully extended above your head. 5. Reverse the motion, sliding your arms back down to the starting position while maintaining contact with the wall. 6. Ensure that your shoulders are relaxed and not hunched as you move your arms.

Common mistakes to avoid

1. Allowing the lower back to arch away from the wall. 2. Lifting the shoulders towards the ears instead of keeping them down and relaxed. 3. Losing contact with the wall with your arms or back, which reduces the effectiveness of the exercise. 4. Moving too fast, which may lead to improper form and increase injury risk.

Benefits

Specific benefits of the exercise

1. Improves shoulder mobility and flexibility. 2. Strengthens the posterior deltoids and upper back muscles. 3. Enhances scapular stability, which is crucial for shoulder health.

Expected results and timeframe

With consistent practice, you can expect improved shoulder mobility and posture in about 4-6 weeks, along with increased strength in the shoulder area. .

Who this exercise is best for

This exercise is ideal for beginners looking to improve shoulder flexibility and stability. It’s also beneficial for individuals who sit for extended periods, helping to counteract poor posture.

Scientific studies supporting its effectiveness

Studies on shoulder mobility exercises indicate that movements that involve scapular stabilization and posterior deltoid activation can significantly enhance shoulder function and prevent injuries. Research also supports the positive effects of wall angels in enhancing postural alignment.

Variations

Beginner modifications

1. Perform the exercise without sliding your arms, just focusing on the shoulder range of motion initially. 2. Reduce the height of your arms or perform the exercise without the wall until you build strength.

Advanced progressions

1. Incorporate a resistance band by holding the band gently in both hands while performing the wall angels. 2. Increase the ROM by practicing the movement standing against the wall.

Integrations

Complementary exercises

1. Doorway stretches for chest and shoulders. 2. Scapular push-ups to strengthen stabilizing muscles around the shoulder.

Super set recommendations

Pair with a set of push-ups or modified push-ups to effectively target both the pushing and pulling muscles in the upper body.

Sample workout routines

1. Warm-up: 5-10 minutes of light cardio. 2. Bodyweight Seated Wall Angels: 3 sets of 10-15 reps. 3. Scapular push-ups: 3 sets of 8-12 reps. 4. Doorway stretch: Hold for 20-30 seconds. 5. Cool down with shoulder mobility stretches.

Exercise combinations

Combine this exercise with other upper body exercises like dumbbell overhead presses, or band external rotations to create a balanced shoulder workout.

Best time to do this exercise in your workout

The best time to do this exercise is during the warm-up phase of your workout to prepare your shoulders for more demanding exercises, or at the end as part of a cooldown routine.