{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Wall Angel",
      "kind": "common"
    },
    {
      "text": "Back-to-Wall Shoulder Slide",
      "kind": "common"
    },
    {
      "text": "Scapular Wall Slide",
      "kind": "common"
    },
    {
      "text": "Wall Slides",
      "kind": "common"
    },
    {
      "text": "Serratus Wall Slide Stretch",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "trapezius-lower",
        "role": "prime-mover"
      },
      {
        "muscle": "serratus-anterior",
        "role": "prime-mover"
      },
      {
        "muscle": "trapezius-middle",
        "role": "synergist"
      },
      {
        "muscle": "rhomboids",
        "role": "synergist"
      },
      {
        "muscle": "infraspinatus",
        "role": "synergist"
      },
      {
        "muscle": "teres-minor",
        "role": "synergist"
      },
      {
        "muscle": "rectus-abdominis",
        "role": "stabilizer"
      }
    ],
    "joints": [
      {
        "joint": "scapulothoracic",
        "actions": [
          "upward-rotation",
          "downward-rotation",
          "elevation",
          "depression",
          "retraction"
        ]
      },
      {
        "joint": "glenohumeral",
        "actions": [
          "abduction",
          "adduction",
          "external-rotation"
        ]
      },
      {
        "joint": "elbow",
        "actions": [
          "flexion",
          "extension"
        ]
      },
      {
        "joint": "lumbar-spine",
        "actions": [
          "isometric-stabilization"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "mobility",
      "rehabilitation"
    ],
    "movement_patterns": [
      "mobility-drill"
    ],
    "mechanics": "compound",
    "force": "push",
    "kinetic_chain": "open",
    "laterality": "bilateral",
    "planes": [
      "frontal"
    ],
    "contraction": [
      "dynamic"
    ],
    "level": "beginner"
  },
  "equipment": {
    "required": [
      [
        "wall"
      ]
    ]
  },
  "external_ids": {
    "wger": "716,2523"
  },
  "id": "oec:wall-slide",
  "instructions": {
    "setup": [
      "Stand with your back facing a smooth wall, feet positioned roughly six inches away from the baseboard.",
      "Press your sacrum, upper back, and head flush against the wall.",
      "Brace your core gently to keep your lower back flat and minimize excessive lumbar arching.",
      "Bring your arms up into a 'W' or goalpost position, placing your elbows and the backs of your hands against the wall at shoulder height."
    ],
    "steps": [
      "Slowly slide your forearms and hands upward along the wall overhead into a high 'V' shape.",
      "Reach as high as possible while maintaining contact with the wall through your elbows, wrists, and lower back.",
      "Pause briefly at your active end range without allowing your ribcage to flare.",
      "Pull your elbows back down in a controlled path, engaging your mid and lower traps to return to the starting position."
    ],
    "breathing": "Inhale as you slide your arms overhead; exhale as you pull your elbows back down into your sides.",
    "cues": [
      "Keep your ribs pulled down",
      "Maintain wall contact with wrists and elbows",
      "Reach tall without shrugging"
    ],
    "common_faults": [
      {
        "fault": "Flaring the ribcage and hyperextending the lower back to compensate for limited shoulder mobility.",
        "correction": "Brace the abdominals and keep the lower back as flat against the wall as possible throughout the movement."
      },
      {
        "fault": "Wrists or elbows lifting away from the wall during the upward slide.",
        "correction": "Only slide as high as you can maintain full contact with the wall, gradually working on range of motion over time."
      },
      {
        "fault": "Excessively shrugging the shoulders toward the ears via the upper trapezius.",
        "correction": "Focus on driving upward rotation from the lower shoulder blades rather than hunching your neck."
      }
    ],
    "safety": {
      "precautions": [
        "Do not force your hands or wrists against the wall if you experience sharp anterior shoulder pain or impingement symptoms."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "load": {
      "kind": "bodyweight"
    },
    "profiles": [
      {
        "required": [
          "reps"
        ],
        "optional": [
          "duration",
          "tempo",
          "rpe"
        ]
      }
    ],
    "records": {},
    "reps_counted": "total"
  },
  "name": "Wall Slide",
  "previous_ids": [
    "oec:wall-slides",
    "oec:serratus-wall-slide-stretch"
  ],
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup",
      "/relations"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: Wall Slides",
        "url": "https://wger.de/en/exercise/716/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "Whythebigpaws"
      },
      {
        "title": "wger: Serratus Wall Slide Stretch",
        "url": "https://wger.de/en/exercise/2523/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "Croak6728"
      }
    ]
  },
  "relations": [
    {
      "type": "substitute-for",
      "target": "oec:wall-angel"
    },
    {
      "type": "variation-of",
      "target": "oec:wall-angel"
    },
    {
      "type": "regression-of",
      "target": "oec:prone-snow-angel"
    }
  ],
  "setup": {
    "position": "standing",
    "range": "full",
    "stance": {
      "kind": "parallel",
      "width": "hip"
    }
  },
  "status": "active",
  "summary": "A postural mobility drill performed with the back against a wall to enhance scapular upward rotation, thoracic extension, and shoulder mobility."
}