1. Starting Position:
- Stand facing a wall, about an arm’s length away from it.
- Position your feet shoulder-width apart for stability.
2. Hand Placement:
- Raise your arms to shoulder height and place your palms against the wall. Your fingers should be pointing upwards, and your arms should be straight.
3. Body Alignment:
- Ensure that your head, shoulders, and hips are aligned. Keep your back straight and engage your core muscles.
4. Movement:
- Slowly slide your arms up the wall while keeping your palms in contact with the surface.
- As you slide up, focus on maintaining your shoulder blades retracted and down, trying to engage the serratus anterior muscles.
5. Return to Starting Position:
- Lower your arms back down to the starting position while maintaining control and keeping your shoulders relaxed.
6. Repetition:
- Repeat this sliding motion for 10-15 repetitions, ensuring smooth and controlled movements.
7. Breathing:
- Inhale as you slide your arms up and exhale as you return to the starting position.
8. Tips:
- If you feel any strain in your shoulders or back, reduce the range of motion.
- Keep your movements slow and controlled to maximize benefit and minimize injury risk.
This exercise is designed to enhance shoulder stability and engage the serratus anterior muscles effectively.
