Scapular wall slides are a potentially great exercise that people are taught to practice for improved shoulder rotation, upper back activation, scapular mobility, and anterior muscle release as a by-product. To do them, a lifter would simply stand with the heels, butt, upper back, shoulders, and full arms and hands against the wall, reduce the lower back arch, and slide the hands up and down, mimicking a full shoulder press movement pattern. The problem is that people can adapt quickly to an unloaded mobility drill, and because of this, the wall slide can become another non-transferrable "skill" that doesn't carry over to generally improved posture or performance.
To remedy this, adding some mild resistance can "remind" the muscles of the rotator cuff to center the humeral head in the socket and create a much more effective external rotation position. Plus, using a neutral grip via ropes (as compared to a palms-forward grip) creates a much more ideal (and shoulder friendly) environment for external rotation that can act to counter anterior shoulder glide and ultimately put a real dent in bad posture. For resisted scapular slides, use a cable pulley and perform the lift from a seated position. This allows the lifter to focus on avoiding back hyperextension, which is a common compensation pattern when lifters have insufficient shoulder mobility.
This movement creates a force angle that works against the standard slide pattern, so keeping the hands and arms moving along the same plane becomes a much more challenging task for the scapular muscles. – Lee Boyce
Resisted Scapular Slide mobility login | |
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| Sports | Upload TimePublished on 28 Mar 2018 |
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