Posture is a huge problem today with the majority of people sitting incorrectly during tasks such as driving, sitting at a desk, and typing on the computer. If you look back at one of my previous posts on posture, we have to make sure there is an even ratio of pushing to pulling exercises. Without this proper ratio we continue to fuel the imbalance and strengthen the anterior musculature without a reciprocal pulling/lengthening motion. The wall slide is a great warm-up exercise to help you lengthen the muscles at the anterior shoulder such as: pectoralis major, anterior deltoid, and subscapularis. Not only are we lengthening the tight muscles but working on strengthening the posterior muscles involved in keeping the shoulders back in proper posture such as: posterior deltoid, rhomboids, trapezius, infraspinatus and teres minor. To magnify the benefits, include this exercise after any soft tissue work to the pec major and anterior deltoid such as self-myofascial release with a foam roller or trigger point ball.
Key points of the exercise are to keep the back in contact with the wall and the low back from arching up too much. Go through the motion as far as you can with the shoulder blades pulled back and down (no shrugging), and keep the tops of the hands and elbows in contact with the wall.