The banded wall slide is a simple but effective exercise to improve scapular protraction, symmetry, and shoulder range of motion.
 
With a mini band around the wrists, stand facing a smooth wall and place your forearms parallel to each other against it with a 90-degree angle at the elbow and shoulder. Stand far enough away that you need to push the shoulders forward to reach the wall, but don’t need to round the back.
 
You can place a towel or similar between the wall and your arms to help them slide, or use a foam roller—however, having the forearms against the wall is ideal to help maintain the proper positions.
 
Keeping your trunk braced to avoid arching the back, slide the forearms straight up the wall, resisting the band tension to keep them parallel to each other and at the same distance apart.
 
Keep the shoulder blades down and level with each other, and lean forward as little as possible—the goal is to get the shoulder blades to protract as the arms extend.
 
Return at the same controlled tempo to the starting position.
 
Purpose
The banded wall slide is a simple but effective exercise to improve scapular protraction, symmetry, and shoulder range of motion.
 
Programming
This is a good preparatory exercise for use in a warm-up. 1-3 sets of 8-10 reps are appropriate.