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  1. #1
    INTJ - Christian MuscleXtreme's Avatar
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    Proper Way to do a Wall Slide

    I have been looking at various videos on Youtube and elsewhere on how to do a proper wall slide; however all of videos seem to perform the wall slides differently or missing a step that another video includes. Would someone be able to give the proper instructions on how to do a wall slide with good form?

    Here is how I have taken it on how they should be performed.

    1. Get into a squat position with your butt up against the wall and your feet angled away from the wall. Your thighs should form a 90 degree angle with the wall.
    2. Make sure your lower back and butt are touching the wall.
    3. Contract your shoulder blades down and pinch together.
    4. Form a "W" with your arms while keeping your shoulder blades down and pinched, and make sure the back of your hands, elbow, lower back, and butt are touching the wall.
    5. Slide your arms up as far as they will go; while making sure that your shoulder blades stay down and pinched, and that your hands, elbow, lower back, and butt maintain contact with the wall throughout the motion.
    6. Slide your arms back down as far as they will go; while making sure that shoulder stay down and pinched, and that your hands, elbow, lower back, and butt maintain contact with the wall throughout the motion.
    7. Repeat.

    Is that the correct way of doing a wall slide?
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  2. #2
    Registered User acrawlingchaos's Avatar
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    Why are you doing scapular wall slides and wall slide squats? There appear to be primarily physical therapy movements. If you are under the care of a physical therapist, perform the movement as advised.
    GFY
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  3. #3
    INTJ - Christian MuscleXtreme's Avatar
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    Originally Posted by acrawlingchaos View Post
    Why are you doing scapular wall slides and wall slide squats? There appear to be primarily physical therapy movements. If you are under the care of a physical therapist, perform the movement as advised.

    I am doing wall slides for preventative reasons, I did not mention anything about doing wall squats. Do you know if the way that I mentioned above on how to perform a wall slide is the proper way to do so?
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  4. #4
    Registered User acrawlingchaos's Avatar
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    Originally Posted by MuscleXtreme View Post
    I am doing wall slides for preventative reasons, I did not mention anything about doing wall squats. Do you know if the way that I mentioned above on how to perform a wall slide is the proper way to do so?
    The 90 degree angle implied a squat, there are two basic wall slides, a scapular wall slide, a squat wall slide, or a version of the two together as you have mentioned it.

    If you are doing this for preventative measures on in the shoulders/back, the scapular retraction is enough and the your thighs horizontal to the ground isn't necessary, but can be added.

    As you described it is fine.
    GFY
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  5. #5
    Banned Tyciol's Avatar
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    Originally Posted by MuscleXtreme View Post
    Slide your arms up as far as they will go; while making sure that your shoulder blades stay down and pinched
    So like, are you trying to move the glenohumeral joint without moving the scapulothoracic joint? Not sure I understand the point. Isn't it good for the scaps to rotate up?
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  6. #6
    INTJ - Christian MuscleXtreme's Avatar
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    Originally Posted by acrawlingchaos View Post
    The 90 degree angle implied a squat, there are two basic wall slides, a scapular wall slide, a squat wall slide, or a version of the two together as you have mentioned it.

    If you are doing this for preventative measures on in the shoulders/back, the scapular retraction is enough and the your thighs horizontal to the ground isn't necessary, but can be added.

    As you described it is fine.

    Awesome, thank you, I appreciate the help. I need to work on my shoulder/chest flexibility some more but that will come soon.
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  7. #7
    I'm VitaminVendetta PerpetualMotion's Avatar
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    “Go back?" he thought. "No good at all! Go sideways? Impossible! Go forward? Only thing to do! On we go!" So up he got, and trotted along with his little sword held in front of him and one hand feeling the wall, and his heart all of a patter and a pitter.”
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  8. #8
    INTJ - Christian MuscleXtreme's Avatar
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    Originally Posted by Tyciol View Post
    So like, are you trying to move the glenohumeral joint without moving the scapulothoracic joint? Not sure I understand the point. Isn't it good for the scaps to rotate up?

    I believe that if you were to move the scapulothoracic joint during the upwards motion you will be activating the upper trapezius fibers, which is what you don't want in this exercise. With the scapular wall slide what you're trying to accomplish is activation of the middle/lower trapezius fibers, especially the lower trapezius fibers.

    The upper trapezius fibers are used for elevating the scapula, the middle trapezius fibers are used for pinching the shoulder blades together, and the lower trapezius fibers are used for downward depression of the shoulder blade. Since the upper traps are heavily used and trained, this exercise is used to strengthen the middle/lower traps to prevent rounding of the shoulder, kyphosis, and winged scapulae.
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