Adiletix - Scapular Wall Slide - Step-by-Step Guide

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Scapular Wall Slide

1 - Stand with your back against a wall, feet a few inches away from the wall, and keep your ribs down with your core lightly engaged.
2 - Place your forearms and the backs of your hands against the wall with elbows bent to about 90 degrees, forming a goalpost position.
3 - Gently draw your shoulder blades slightly down and back without shrugging your shoulders.
4 - Slowly slide your arms upward along the wall as far as you can while maintaining contact with the wall and avoiding arching your lower back.
5 - Pause briefly at the top, keeping your neck relaxed and shoulders away from your ears.
6 - Slide your arms back down to the starting position in a controlled motion.
7 - Repeat for the desired number of repetitions, focusing on smooth scapular movement and proper posture.

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