Physio · Desk Neck

Wall Angel

A slow snow-angel motion against a wall that opens the chest, mobilizes the shoulders, and strengthens the postural muscles between the shoulder blades.

BeginnerNo equipment~3 min

Demonstration

How often

Daily, 2 sets of 8-10 slow reps

Stop if

Pinching pain in the shoulder that doesn't ease with a smaller range, or numbness or tingling into the arms - stop and see a professional.

How to do it

  1. 1

    Stand with your back against a wall, feet a few centimeters away, lower back gently flattened.

  2. 2

    Press the back of your head, upper back, and hips lightly into the wall.

  3. 3

    Raise your arms into a goalpost shape with the backs of your hands and elbows touching the wall if you can.

  4. 4

    Slowly slide your arms up the wall as far as they go without anything peeling off.

  5. 5

    Slide back down to the goalpost position with control.

  6. 6

    Repeat slowly, keeping ribs down and breathing steady.

Common mistakes

  • Arching the lower back and flaring the ribs to fake more range
  • Letting the elbows and wrists drift off the wall
  • Rushing the slide instead of moving with control

Not medical advice

These exercises are general education for common aches, not a diagnosis. Start gently, stop anything that causes sharp pain, and see a doctor or physiotherapist if pain is severe, worsening, or hangs around for more than a couple of weeks.