HIP FLEXOR

Wall Angel Stretch

Fix Your Posture in 5 Minutes

The wall angel stretch (or wall angels exercise) improves mobility in your shoulders, upper back, and thoracic spine, perfect for undoing “computer hunch” or workout stiffness..

💪 Key Benefits of Calf Stretches

✅ Corrects poor posture from sitting all day.

✅ Boosts shoulder flexibility for overhead movements.

✅ Relieves upper back tension (bye-bye knots!).

✅ Strengthens postural muscles while stretching.

✅ No equipment needed, just a blank wall!

Wall Angel Stretch

Wall Angel Exercise

📝 How to Do Wall Angels (Step-by-Step)

1. Stand Against Wall (Setup Position)

  • Stand with heels 6 inches from the wall
  • Press your head, shoulders, and hips flat against the wall
  • Engage your core like you’re bracing for a gentle punch
  • Think: “Stand tall like a soldier at attention”

2. Create “Goalpost” Arms (Starting Position)

  • Bend elbows to 90 degrees (arms parallel to floor)
  • Press backs of hands and wrists firmly against the wall
  • Keep shoulders down (avoid shrugging toward ears)
  • Visual cue: “Imagine making a football goalpost with your arms.”

3. Slide Arms Up (Movement Phase)

  • Slowly slide your hands upward along the wall
  • Maintain contact with the wall at 3 points: head, mid-back, and hands
  • Stop when you feel your form breaking (usually when hands reach eye level)
  • Breathing pattern: Inhale as you slide up

4. Return to Start (Control Phase)

  • Engage your back muscles to control the downward movement
  • Imagine squeezing a pencil between your shoulder blades
  • Keep wrists/elbows in contact with the wall throughout
  • Breathing pattern: Exhale as you return

 

Quick Reference Table

Muscles Worked

Difficulty Level

Rhomboids

Beginner

Rear Delts

Adjustable

Thoracic Spine

No Equipment

Safety Tricks 🛡️

✔ Warm up with arm circles first

✔ Maintain constant wall contact

✔ Breathe through each rep

❌ Avoid These Mistakes

✖ Let lower back arch (keep ribs down)

✖ Lift hands completely off the wall

✖ Rush the movements

Quick Tip:

Do 10 reps daily to combat “tech neck.” Your posture will thank you!