Wall Angel Exercise

Coast Clinic of Brighton and Hove. An exercise called wall angel to help treat upper cross syndrome, improve shoulder function and reduce shoulder pain.

[@VLcommodore1987]

This exercise is the same as what my physio made me do for my whiplash injury and I've made a massive improvement. good to see these things on youtube so everyone can benefit. great job!

[@MrKeyBandit]

Great video! You know when someone knows exactly what they are talking about when they cover the movement from the feet all the way up.

[@TheAbStand]

Such a simple yet effective way to improve posture. Thanks a lot for sharing this with us!

[@AnneFrench]

Glad you like it Adrian.

[@AnneFrench]

Hi Juju. I don't know how bad your posture is or how quickly your body responses to exercise. However, it usually takes 6 week to see tissue change when doing any exercise but that doesn't mean that you would have perfect posture. I usually tell patients to take a photo today then another in 6 months, 1 year etc. Obviously you would need to do this in combination with other stretches and exercises. You can go to the home page of our website and go to exercise video's.

[@Andrewbmh]

Anne, Many thanks for this I injured my neck cycling and am getting pain at the base of the right side of my neck/ shoulder and this has relieved it enormously! I managed sets of 5 so I'm going to keep going!

[@AnneFrench]

Glad it is helping Andrew. I think it is great exercise not only to strengthen but for body awareness also. If you have an injury, you may want to check out a Chiro or Osteo in your area. You'll be amazed how a bit of body work will help you. Regards Anne

[@achilles1001]

Very nice explanation.

[@AnneFrench]

@bpressnall if you are using weights to pull your arms to the floor - it sounds as though your arms are not naturally able to go there -yet! The purpose of this exercise, as is most, is to do it correctly, keep the rib cage down, and go as far as your body can - at the moment - so that it will, in time, improve. Hope this helps answer your question.

[@AnneFrench]

You are very welcome.

[@AnneFrench]

Hi - it sounds like you need to start with another video we have called Holding a Platter.

[@AnneFrench]

Thanks achilles 1001. Let us know if there is something you would like us to do.

[@sssupp7605]

should you go on a posterior tilt of your hip and bend the knees to keep the low back flat ? can you plz reply

[@siriartmusic]

great !

[@AnneFrench]

+Siri Stiklestad glad you like it.

[@jayjayclayjay]

Anne, this is the hardest position for me to perform, cant seem to get my back flat against the wall with this position. I suffered shoulder dislocations but after surgery things tightened up real bad so I suffered a few sublxations, but the capsule itself is intact and very tight according to my doctor due to the surgery. Would mastering this exercise help with my post surgery problems?

[@rebunitube9738]

How long does it takes to see improvement on posture

[@marionsutcliffe1119]

"You're keeping your diaphragm down here" ... what exactly does that mean?

[@AnneFrench]

Hi Marion - it means keep your rib cage down.

[@OFMVH]

I can't get my lower back against the wall because my spine is curved too much

[@AnneFrench]

+OFMVH keep trying - in time you'll improve.

[@MarlinForbes]

slide lower down the wall so your legs are bending, this will straighten out the lower back. but it will also increase the intensity of the pose on the legs.

[@AnneFrench]

Hi Exicution - if you are finding this exercise too difficult, try our Hold a Platter video. It will prepare you for the Wall Angel.

[@pbok007]

I do this exercise on the floor with my legs bent so my back is completely flat. Is it ok to do that ?

[@donnellblakey8273]

my right wrist can touch the wall but my left wrist is not even close to the wall

[@bernardonobrega9015]

Can you do this exercise even if you cant touch the wall with your hands (like when you told her to move her arms forward)?

[@AnneFrench]

Hi Bernardo. You mostly definitely can. Many people can't touch the wall when they start doing this exercise. You will find, if you keep at it, that you realise that your wrists are touching the wall. Let me know how you get on. Regards Anne

[@PPEDOBEARRR]

What if I can't put my hands on the wall? Can my posture ever be good keeping that in mind? I'm 22 years old and really hope I can fix myself :(

[@wade7851]

Can you incorporate small weights with this exercise? Or should I just do as many reps as I can without? Thanks

[@AnneFrench]

Hi Wade. If you are holding the correct position, moving with ease and feel you need more resistant then yes.

[@ewanstanley]

Her trap on the left (her right) looks tighter than the right (her left)

[@pablito1904]

Hi, Is this exercice helpful for bursitis/impingement ?

[@AnneFrench]

Hi Pabilito. Good question but difficult to answer for you personally. The wall angel will help improve posture but not sure if that is the problem that has cause your condition as I haven't examined you. Sorry - poor answer.

[@vanadium3]

i heard this helps with general back pain? true?

[@AnneFrench]

True.

[@vanadium3]

should i go see a chiropractor or get a massage first? i have this one spine bone/tendon that just doesn't feel right on the lower back. only from one side though. i think it's from prolong sitting due to job. it feels like you twisted a muscle. anyone ever have the same problem?

[@davidserrano804]

Can this be good for winged scapula

[@AnneFrench]

Most definitely David

[@atlasvibes969]

What muscles does this work? Mid and lower traps?

[@AnneFrench]

Hi Atlas Vibes - this will work the upper, mid and lower traps as well as a load of others. Great for improving posture. More info here: coast-chiropractic.co.uk/improve-your-posture-upper-cross-syndrome/

[@makic7]

I really didn't think that this will be so hard, I strengthen my abdomen as much as I can, but still all my back can't touch wall, don't to mention tingling in fingers

[@Crave88evarC]

Shes beautiful! Had to say it

[@playopene5991]

she's called you by now, I suppose.

[@jujuaroha5822]

if this exercise is done everyday, how long will it take to achieve perfect to near perfect posture?

[@anderpanders6210]

8 years.

[@SuperSlashpwn]

How many reps should we do :)?

[@AnneFrench]

Hi +Adam Soel , as with any exercise it will depend on your fitness level. Possibly start with 3 reps of 5 and build from there. It is more important to do one correctly than ten incorrectly. Regards Anne

[@Rhythmnbluez7]

I've been trying this for a while since I was diagnosed with shoulder impingement and bursitis, but my shoulder clicks and clunks so much. When I do this, I can't lower my arms back down without feeling a huge snap/ pop in my shoulder every time, it's very uncomfortable. Do you have any suggestions?

[@AnneFrench]

+Bargain Basement Rolex I suggest you see a practitioner to give you a diagnosis of which rotator cuff muscle(s) is(are) causing the problem and then they can give you specific exercises for your condition. Hope this helps. Regards Anne.

[@AnneFrench]

Hi Charles - As long as you are still activating your abs to keep you rib cage down.

[@Pinnedon11]

,🎶💚👍

[@AnneFrench]

Glad you like it Matthew.

[@jons4934]

you should clearly define "what" you're suppose to do with your abdominals.. do you "suck them in" or you do "contract them." If you contract them it forces your upper back and head to move forward, so i'm guessing you must suck them in

[@AnneFrench]

Hi John - hope this makes it clear - place your spine against the wall including your upper thoracic; to do this you need to activate your abdominal muscles as stated in the video as it is this action that will stabilise your body to keep it in the correct position. Regards

[@chloemcholoe3280]

this hurts

[@AnneFrench]

Hi Chloe. This shouldn't hurt so re-assess your posture/position of your head/neck.

[@chloemcholoe3280]

@@AnneFrench :o thanks for your response I'll pay more attention