SHIFT Fit
Wall slides
Wall slides: written movement steps, equipment and example doses. General information to help you choose an appropriate starting point.
How to do it
- Stand with your back against a wall, ribs gently down and elbows bent. Slide the arms upward only as far as you can keep the shoulders comfortable and the ribs from flaring, then return.
- Keep it controlled enough that you could stop the rep cleanly at any point.
Equipment
- wall
Example variations
The written steps above use one library example. These other doses are separate options, not instructions to complete every variation or progress automatically.
| Level | Example dose | Equipment |
|---|---|---|
| beginner | 3 minutes | wall |
| advanced | 4 minutes | wall |
| standard | 3 minutes | wall |
Safety and comfort
- What it should not feel like: shoulder pinching or forcing the hands flat at all costs
General movement information, not an individual exercise prescription. Independent trainer or clinical review is not claimed. Use appropriate support and seek individual advice for an injury or restriction.