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.
 
Keeping your trunk braced to avoid arching the back, slide the forearms straight up the wall, keeping them parallel to each other. 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.
 
Once you’re fully extended, keep your body in place with forehead against the wall, and pull your straight arms off the wall as far as possible. Return under control to the wall and then to the starting position.
 
Add a mini band around the wrists for improved effect.
 
Purpose
The wall slide is a simple but effective exercise to improve scapular protraction, symmetry, and shoulder range of motion. The lift-off increases the active mobility work and control.
 
Programming
This is a good preparatory exercise for use in a warm-up. 1-3 sets of 8-10 reps are appropriate.