Bodyweight Standing Wall Angels

Instructions for proper form

1. Stand tall with your feet shoulder-width apart and your arms at your sides. 2. Engage your core and maintain a neutral spine. 3. Raise your arms to shoulder height, keeping your elbows straight and your palms facing forward. 4. Slowly slide your arms upwards, as if creating a ‘W’ shape on the wall, while keeping your elbows and wrists in contact with the wall. 5. Move to the top position, resembling a ‘Y’ shape, making sure to keep your elbows and wrists anchored against the wall. 6. Slide back down to the starting position in a controlled manner. 7. Repeat for the desired number of repetitions, maintaining a slow and steady pace.

Common mistakes to avoid

1. Allowing the lower back to arch excessively (maintain a neutral spine). 2. Lifting the arms too high without keeping elbows and wrists against the wall. 3. Not engaging the core, which can lead to instability. 4. Rushing through the movement instead of performing it slowly and controlled.

Benefits

Specific benefits of the exercise

1. Improves shoulder mobility and flexibility. 2. Strengthens the posterior deltoids and upper back. 3. Encourages proper posture by counteracting forward shoulder rounding.

Expected results and timeframe

With consistent practice, you can expect improved shoulder flexibility and posture within 4-6 weeks. Strength gains may be noticed after several weeks of regular training..

Who this exercise is best for

This exercise is best for beginners looking to improve shoulder mobility, individuals with a sedentary lifestyle, or those experiencing upper back tightness and poor posture.

Scientific studies supporting its effectiveness

Research indicates that exercises promoting shoulder mobility and stability can significantly reduce the risk of injuries and improve overall shoulder function (Source: Journal of Shoulder and Elbow Surgery).

Variations

Beginner modifications

1. Perform the exercise seated against a wall for additional support. 2. Reduce the range of motion by only extending arms halfway.

Advanced progressions

1. Perform the exercise with a resistance band around your wrists to increase difficulty. 2. Incorporate a squat while executing the wall angels to challenge stability.

Integrations

Complementary exercises

1. Wall push-ups to build shoulder strength. 2. Plank to engage core stability. 3. Cat-Cow stretches to enhance flexibility.

Super set recommendations

Super set this exercise with bent-over rows to target the shoulders and upper back simultaneously.

Sample workout routines

For a full upper body workout: 1. Bodyweight Standing Wall Angels – 3 sets of 10-15 reps 2. Push-Ups – 3 sets of 8-12 reps 3. Plank – 3 sets of 30 seconds

Exercise combinations

Combine Bodyweight Standing Wall Angels with shoulder external rotations and band pull-aparts for a comprehensive shoulder workout.

Best time to do this exercise in your workout

Best performed as part of a warm-up routine to activate the shoulder muscles or at the end of a workout as a cool-down to improve flexibility.