Overview

Wall Angel (墙壁天使) is a intermediate-level Strengthening exercise targeting the Upper Back, Shoulders. Perform 10 repetitions.

How to Perform

1. Stand with your entire back flat against a wall — head, shoulders, and hips touching.
2. Place arms in a ‘W’ position with elbows at 90°.
3. Slowly slide arms up into a ‘Y’, then back down to ‘W’.
4. Keep your back, head, and arms in contact with the wall throughout.
5. This improves shoulder mobility and thoracic posture.

中文说明

整个背部贴墙站立——头、肩和臀部都要接触墙壁。双臂成W形，肘部弯曲90°。缓慢上滑成Y形再回到W形。全程保持背、头、臂贴墙。改善肩关节活动度和胸椎姿势。

Target Muscles

• Upper Back
• Shoulders

Benefits

• Improves upper back mobility
• Improves shoulder mobility
• Builds muscular endurance for spinal support

Safety & Contraindications

• Reduce range of motion if you feel shoulder impingement

⚠️ Important: This exercise guide is for informational purposes only. If you have a medical condition or injury, consult a healthcare professional before attempting this exercise.

Scientific References

1. Wang XQ, et al. A meta-analysis of core stability exercise versus general exercise for chronic low back pain. PLoS One. 2012;7(12):e52082. doi:10.1371/journal.pone.0052082
2. Chang WD, et al. Core strength training for patients with chronic low back pain. J Phys Ther Sci. 2015;27(3):619-622. doi:10.1589/jpts.27.619