Wall angels

Wall Angels to Improve Your Posture


In this article, we will discuss muscles worked in wall angels. Cat-Cow, Wall Slides, Quadruped Scapular Retraction, Lateral Arm Raise, Shoulder Rolls, Overhead Arm Reach, and Child’s Pose are other exercises that also strengthen the muscles that wall angels target.

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Key Takeaway:

  • Wall angels can improve posture by promoting healthy alignment: Good posture is important to prevent muscle fatigue and weakness, and prolonged static postures like sitting can have negative effects on muscle strength and length. Intentional exercises like wall angels can help combat poor posture patterns.
  • Wall angels strengthen back muscles and lengthen front muscles: By performing wall angels, you can improve posture and strengthen back muscles while also lengthening muscles in the front of your body. This exercise can even counteract the negative effects of upper-body resistance training on posture.
  • Modifications can be made for those who struggle with the exercise: Some people may have difficulty holding their spine against a wall, but a doorway modification can help. Starting with modifications can help you attain comfort in performing wall angels and ultimately reap the benefits of improved posture through daily practice.

Wall angels: A posture exercise that promotes a healthy alignment

Maintaining proper posture is essential for overall health and well-being. One posture exercise that can promote healthy alignment is called “Wall Angels.” This exercise involves standing with your back against a wall and slowly raising and lowering your arms while keeping your elbows and wrists in contact with the wall. By performing this exercise regularly, you can strengthen the muscles in your back and shoulders and improve your posture.

To perform this exercise, follow these six steps:

  1. Stand with your back against a wall, with your feet shoulder-width apart and your knees slightly bent.
  2. Place your arms against the wall, with your elbows bent at a 90-degree angle and your palms facing forward.
  3. Slowly raise your arms above your head, keeping your elbows and wrists in contact with the wall.
  4. Hold this position for a few seconds before slowly lowering your arms back down to the starting position.
  5. Repeat this movement for 10-15 repetitions, maintaining proper form throughout.
  6. As you become more comfortable with the exercise, you can increase the number of repetitions or hold the raised position for longer periods of time.

It is important to note that this exercise should not cause any pain or discomfort. If you experience any discomfort, stop the exercise immediately and consult a healthcare professional.

A unique detail about Wall Angels is that it targets the muscles in your upper back and shoulders, which are often weakened by hunching over a desk or computer for extended periods. By strengthening these muscles, you can alleviate pain and tension in your neck and back.

A true fact about Wall Angels is that they are considered a therapeutic exercise and are often recommended by physical therapists and chiropractors for individuals with chronic back or neck pain (source: Spine-health.com). By incorporating Wall Angels into your daily routine, you can improve your posture and alleviate pain associated with poor alignment.

The Wall Angels Exercise

The Exercise Known as Wall Angels: A Professional Guide

The Wall Angels Exercise is a beneficial exercise that targets the upper back, neck, and shoulder muscles. This exercise can help alleviate back pain, correct posture, and improve shoulder mobility.

Here is a 3-Step guide on how to perform The Wall Angels exercise:

  1. Stand with your back against a wall and your feet shoulder-width apart.
  2. Slowly raise your arms towards the wall, with your elbows bent at a 90-degree angle.
  3. Press your arms against the wall, straightening them as you slide them up and down. Make sure to keep your shoulder blades and upper back in contact with the wall throughout the exercise.

The wall angels exercise can be modified for different fitness levels by changing the duration or resistance.

Pro Tip: It is important to keep the movements slow and controlled. Engage the chest, upper back, and shoulders throughout the exercise for optimal results and injury prevention.

Wall angels

Modifications for Wall Angels Exercise

Modifications for the Wall Angels Exercise

The Wall Angels exercise is a versatile workout that targets the upper back and shoulders, improving posture and mobility. However, there may be instances where traditional execution may not be possible. Here is a guide to modifying the Wall Angels exercise.

  1. Step 1: Adjust the angle of the back: For those with limited mobility, decreasing the angle of the back against the wall may be helpful.
  2. Step 2: Use Props: For those with rounded shoulders, adding a rolled towel or foam roller may provide additional support.
  3. Step 3: Modify the Hand Position: Individuals with limited shoulder or arm mobility can modify the hand position from overhead to the front of the body or chest level.
  4. Step 4: Perform Standing Wall Angels: Those with severe back or hip problems can do standing wall angels, leaning against a wall with the knees slightly bent.
  5. Step 5: Adjust Repetitions: Finally, decreasing the number of repetitions and increasing the rest time may be helpful for beginners.

It is important to remember that modifications should be based on individual needs and abilities. Seek professional advice if necessary.

A unique detail to consider is that Wall Angels can be done with resistance bands for an added challenge.

Pro Tip: Incorporating Wall Angels into your daily routine may bring positive effects in reducing stress and improving posture.

Importance of Posture Exercises

Maintaining a Straight Back: The Significance of Posture Exercises

Correcting Posture is essential to avoid needless strain to the body, especially in sedentary lifestyles. Exercise is an important means of enhancing posture, where it is crucial to concentrate on the neck, back, and shoulder muscles, to maintain the upright position of the spine. This enhances overall physical wellbeing.

A sedentary lifestyle regularly causes bad posture, which brings on several negative effects, like back pain and bad circulation; hence, exercises that target posture fixation are prized. One such exercise is the ‘wall angels,’ exercises where one stands with their back to the wall and proceeds to pull their arms and shoulder blades back while raising them against the wall. These exercises reinforce vital muscles involved in maintaining posture.

It is a common belief that the discovery of back pain has come about due to the evolution of sedentary lifestyles in the last century, with the dawn of office life. Although back pain in the past was associated with particular professions like laborers, it has now become prevalent in the sedentary workforce. Consequently, posture exercises have become essential in the modern era.

Incorporating posture exercises as a routine in your daily exercise helps maintain and improve your posture, reducing the risk of back pain and other posture-related complications. The importance of posture exercises lies in their ability to maintain a straight back.

Wall angels


In a formal tone, this article explores the concept of ‘Wall Angels.’ This exercise involves standing against a wall and moving your arms to improve posture and alleviate muscular tension in the upper body. Here are six key points to consider:

  • Wall Angels are a simple exercise with numerous benefits for the upper body.
  • They can help improve posture and alleviate muscular tension in the shoulders, back, and neck.
  • The exercise is performed by standing with your back against a wall and slowly raising and lowering your arms while keeping them in contact with the wall.
  • It’s important to maintain proper form and control throughout the exercise.
  • Wall Angels can easily be incorporated into a daily stretching routine or used as a warm-up before more vigorous exercise.
  • Regular practice of Wall Angels can lead to improved strength and flexibility in the upper body.

It’s worth noting that this simple exercise has been used by athletes and fitness enthusiasts for many years. By incorporating Wall Angels into your exercise routine, you can improve your overall strength and mobility. Try incorporating this exercise into your daily routine to see the benefits for yourself.

Five Facts About Wall Angels:

  • ✅ Wall angels are an exercise that help combat the effects of poor posture caused by sitting for long periods or using cell phones. (Source: Team Research)
  • ✅ Wall angels are typically performed with your back against a wall to provide feedback and keep your spine neutral. (Source: Team Research)
  • ✅ Wall angels help strengthen your back muscles and lengthen the muscles in the front of your neck, shoulders, and core. (Source: Team Research)
  • ✅ Wall angels are a beneficial exercise to help undo the effects of a more flexed posture, reducing stress at the shoulders and decreasing stress in your neck muscles. (Source: Team Research)
  • ✅ Wall angels may be modified by performing them in a doorway if it’s challenging to hold your spine against a wall without strain. (Source: Team Research)

FAQs about Wall Angels

How do I do wall angels?

To do wall angels, stand with your feet about 6-8 inches away from the wall and rest your butt, back, shoulders, and head against the wall. Begin with a neutral spine and tuck your chin slightly. Reach your arms straight up and put them on the wall overhead, aiming to get the back of your hands to touch the wall in a “V” position. Then, bend your elbows as you slide your hands down the wall until your hands are just above your shoulders. Lower only as much as you can while maintaining good posture without pain. Repeat 5-10 reps, stopping if your muscles can no longer hold the postural alignment without pain.

Why are wall angels so hard?

Wall angels can be hard because the exercise requires you to activate specific postural muscles in your upper back while maintaining good spinal alignment. It can be challenging to maintain the correct posture throughout the exercise, especially if you have poor posture to begin with, weak postural muscles, or mobility limitations in your shoulders or upper back.

What are some before and after results of doing wall angels?

Some before and after results of doing wall angels may include improved spinal alignment, increased muscle strength and length, reduced pain and discomfort in the neck and shoulders, improved joint angles to decrease stress on tissues, and better overall posture.

I can’t do wall angels, what should I do?

If you find wall angels challenging or painful to perform, you may need to modify the exercise. One option is to perform the exercise standing in a doorway instead of against a wall. You can also adjust your foot placement or try using a small pillow under your head for support. If you continue to struggle, consider consulting a physical therapist for personalized guidance.

Can wall angels help with neck pain?

Yes, wall angels can help with neck pain by improving your posture and reducing tension in your neck muscles. The exercise works to strengthen the postural muscles in your upper back, which helps to pull your shoulders back and keep your head in line with your body. This can reduce stress on your neck muscles and decrease pain and discomfort over time.

What muscles do wall angels work?

Wall angels primarily work the postural muscles of the upper back, including the rhomboids, trapezius, and rotator cuff muscles. They also work to lengthen and strengthen your chest, spinal, and trunk muscles. Additionally, your core muscles must work to stabilize your trunk and keep you in a neutral position throughout the exercise.

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