When you stumble upon a fresh patch of powdery snow, it’s almost instinctual to fall back into it and create a snow angel by waving your arms up and down. Interestingly, this childlike delight is reminiscent of one of the best exercises you can do to enhance your posture: wall angels. Just swap lying in the snow for standing against a vacant wall, and you’ve got the gist of it. Wall angels target the muscles responsible for moving your shoulder blades—specifically, your middle and lower trapezius, rhomboids in your back, and rotator cuffs in your shoulders. Additionally, they engage the postural muscles in your core that keep your trunk upright, while also giving your chest muscles a gentle stretch.
According to physical therapist Karena Wu, PT, DPT, owner and clinical director of ActiveCare Physical Therapy in New York City, wall angels are a very effective exercise for improving your upper body strength and mobility, ultimately correcting a forward-slumped posture. Incorporating them into your regular routine can make a significant difference. Below, find everything you need to know to perform wall angels correctly.
**How to do Wall Angels the Right Way**
This safe and gentle exercise is relatively easy to incorporate into your routine at home or as a warm-up before a workout. Follow these steps to ensure you are doing it correctly:
1. Stand with your back against a wall, ensuring your feet are just a few inches away and your knees are slightly bent. Your buttocks, middle back, the back of your head, elbows, and the back of your hands should be touching the wall.
2. Bend your elbows at a 90-degree angle and position your upper arms just below shoulder height in a “W” position.
3. Engage your core muscles to stabilize your body, maintaining a neutral arch in your spine.
4. Keeping your arms bent, lift your elbows up until they are above your shoulders and your hands reach up and towards each other.
5. Return to the starting position. Aim for three sets of 10 reps.
**Modifications for Wall Angels**
If you find it challenging to execute wall angels correctly, consider the following modifications:
1. **Wall Angel in Scapular Plane**: If your shoulders are tight, try this variation with your arms slightly forward at a 30 to 45-degree angle in front of the wall.
2. **Wall Angel with Smaller Range of Motion**: Limit the range of motion by not raising your elbows above shoulder height.
3. **Wall Angel with Soft Object Behind Neck**: Place a pillow or small ball behind your neck if your posture is too rounded to get your head all the way back on the wall.
**Benefits of Wall Angels**
Physical therapists recommend wall angels for two primary reasons:
1. **Improved Shoulder Function**: Wall angels help coordinate the movement of your upper arm bone and shoulder blade, enhancing shoulder function.
2. **Enhanced Posture**: By activating your upper back muscles and stretching your chest, wall angels promote better posture by giving your trunk a “postural reset.”
**Avoiding Common Mistakes**
When performing wall angels, it’s essential to maintain proper form to reap the benefits. Avoid arching your back, puffing out your chest, or scrunching your shoulders up towards your ears. These mistakes can prevent you from effectively working the targeted muscles.
**Tips for Maximizing the Exercise**
To ensure you’re activating the correct muscles, engage your core throughout the exercise, keeping your spine long and your elbows bent at a 90-degree angle. Focus on maintaining a steady and engaged core to isolate the shoulder muscles and avoid straining your deltoids and triceps. Additionally, concentrate on lengthening your spine by imagining a string pulling you up from the top of your head.
Incorporating wall angels as a warm-up before other upper-body strengthening exercises can further enhance your posture and overall strength. Good posture is crucial for overall health as it can impact neuromuscular function and prevent issues related to poor posture. By consistently practicing wall angels and maintaining proper posture throughout the day, you can improve your overall health and well-being.
