The wall angel exercise is a movement that involves lying on your back against a wall and mimicking the motion of making “snow angels” while keeping your entire body in contact with the wall. This exercise is essential for several reasons:
Posture Improvement
Wall angels help improve posture by promoting proper alignment of the spine and shoulders. It encourages you to retract your shoulder blades and maintain a neutral spine position. It can be particularly beneficial for individuals who spend long hours sitting or hunched over a computer.
Shoulder Mobility
This exercise can help enhance shoulder mobility and flexibility. It stretches the chest and front shoulder (pectoral muscles) while strengthening the upper back and shoulder blade muscles. Improved shoulder mobility can reduce the risk of injuries and discomfort in the shoulder area.
Upper Back Strength
Wall angels engage the midback back muscles, including the often neglected lower trapezius and rhomboid muscle groups. Strengthening these muscles is essential for maintaining good posture and preventing upper back pain and discomfort.
Thoracic Spine Mobility
The wall angel exercise also promotes mobility in the thoracic spine, which is the middle part of your spine. A mobile thoracic spine can contribute to better overall spinal health and can be especially helpful for people with tightness or stiffness in this area.
Breathing and Ribcage Mobility
By keeping your entire back, including your ribcage, in contact with the wall, wall angels encourage better ribcage mobility and diaphragmatic breathing. This can have a positive impact on overall respiratory function and core stability.
Injury Prevention
Consistently performing wall angels as part of a well-rounded fitness routine can help prevent shoulder injuries, upper back pain, and postural problems. It can benefit athletes and individuals who engage in activities that place stress on the shoulders and upper back.
Rehabilitation
Physical therapists often incorporate wall angels into rehabilitation programs for individuals recovering from shoulder injuries, surgery, or conditions affecting posture and shoulder function. It can aid recovery by gradually improving shoulder range of motion and strength.
Easy to Perform
Wall angels are a simple exercise that can be done almost anywhere with minimal equipment. This makes it accessible to a wide range of people, including those who may not have access to a gym.
Directions
- Begin by standing against the wall, with your head, shoulder blades, elbows, wrists, and tailbone flat against the wall
- Feet shoulder-width apart
- Raise your arms and flex both elbows to 90 degrees
- While maintaining constant contact with the wall, slowly slide the elbows down the wall, as if you’re attempting to tuck them into your back pockets.
- When you can’t go any further hold for 1-2 seconds
- Return to neutral
- Repeat
Perform the Wall Angel exercise for sets of 15 reps, 2-3 times daily.
Whether seeking relief from chronic pain or simply aiming for optimal health, your Livonia chiropractor guides you every step of the way. Contact our office to schedule an appointment by Clicking Here or giving us a call today: 734-427-6333