Wall Slide + Liftoff Shoulder Exercise by Evan Lukasik
This week’s exercise will be a banded wall slide + liftoff to target those shoulder and scapular muscles! If this exercise causes any shoulder pain please consult your physiotherapist at your nearest SOS clinic! This is one of my favorite exercises for people who are dealing with shoulder pain as it should be a relatively pain free way to move and strengthen your shoulder!
Pro tip: Place the resistance band behind your back near the bottom of your shoulder blades and hold the band between your thumb and index finger.
Step 1:
Start by placing your pinky fingers/wrist on the wall with your elbows tucked on the side of your body.
Step 2:
Lift your arms up and out to make the letter Y, keeping your wrists pressed against the wall.
Step 3:
At the top of your range, slightly lift your wrists off the wall by squeezing your shoulder blades together. While lifting your wrists off the wall do not arch your back to do so. Return your wrists back onto the wall in the Y position and then proceed to return your arms back to the initial starting position with your elbows tucked into your sides.
*Repeat this exercise for 3 sets, 10 reps.
*Never do an exercise that causes you pain*
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