How to do it:

  • Stand sideways to a wall with your feet about 6–12 inches away.

  • Place the hand closest to the wall against it, arm at your side.

  • Slowly “walk” your hand up the wall, moving it outward to the side (away from the body) while keeping your shoulder relaxed.

  • Pause briefly at the top, feeling a stretch in the shoulder and upper arm.

  • Slowly walk your hand back down to the starting position with control.

  • Repeat 8–10 times, then switch sides if needed.

Why it’s effective:

This exercise promotes controlled shoulder abduction and increases range of motion in the glenohumeral joint. It also helps improve shoulder stability, posture, and functional overhead movement.

Common benefits:

Increases shoulder abduction range of motion, strengthens stabilizing muscles around the shoulder, reduces stiffness and tension from prolonged sitting, supports healthy posture and shoulder alignment and prepares shoulders for overhead movements in daily activities and exercise.