Why this one exists
This is a control drill more than a stretch. It shows whether the shoulders can open without the ribs flaring — useful before desk-heavy days.
Set up
Stand with your back to a wall, heels a few inches away. Head, mid-back, and tailbone can all find the wall without forcing.
Steps
- Bring the arms to a goal-post shape, backs of the hands toward the wall.
- Slide the arms up a few inches, then down, keeping as much wall contact as you can without pain.
- If the hands come off the wall, shrink the range.
- Breathe out as the arms slide up.
What you should feel
Work along the mid-back and the backs of the arms. A little shake is fine. Pain in the front of the shoulder is not.
Skip if it hurts
Skip if you cannot stand this close to a wall after a recent rib or shoulder injury.
Common mistakes
Do not arch the low back to fake contact.