1. Setup:
- Find a wall to work against. Stand facing the wall about a foot away from it.
- If using a resistance band, loop it around both hands and hold it in an extended position over your head.
2. Positioning:
- Place your palms flat against the wall at shoulder height.
- Your fingers should be pointing up, and your elbows should be slightly bent.
- Keep your feet hip-width apart and your weight evenly distributed.
3. Movement:
- Slowly slide your hands up the wall while keeping them in contact with the surface.
- As you slide your hands upward, focus on engaging your serratus muscles (located on the sides of your rib cage).
- Move your hands as high as you can without losing contact with the wall or compromising your form.
4. Return:
- Gradually lower your hands back down to the starting position, maintaining control throughout the movement.
5. Repetitions:
- Perform 10-15 repetitions, ensuring your movements are slow and controlled.
6. Breathing:
- Inhale as you slide your hands up and exhale while returning to the starting position.
7. Tips:
- Maintain a neutral spine throughout the exercise.
- If you feel any discomfort in your shoulders, reduce the range of motion or take a break.
This exercise targets the serratus anterior, which is important for shoulder stability and movement.
