How to Perform Wall Angel for Tight Upper Back

Learn how to perform wall angels. Focused on opening tight shoulders & chest and improving posture, this exercise will help to relieve pain in the shoulders and upper back.

In this video, Dr. David Lee demonstrates the proper form to help you get started.

**Remember:
Keep lower back glued against the wall
Keep shoulders back and down

More Related Videos:

Check Out Our Guide on Upper Back Pain Relief:

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Medical Disclaimer:
All information, content, and material of this website is for informational purposes only and are not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider. This information is only intended to show you the correct technique for exercises and should not be used to self-diagnose or self-treat any medical condition. If your pain persists or you have difficulty performing these exercises, stop immediately and see your healthcare provider.

[TheSaiyanKing]

This is by far the best exercise for correcting your posture that I've found.

[DaniloPabloxD]

I've been suffering with trapezium, shoulder, rhomboid and scapula pain for over 5 years now (it's been progressive), the exercise I've found to help me the most is the so called "wall angels"
At first glance the exercised seemed so silly, until I decided trying it and realized how freaking stiff all my back muscles were. I couldn't touch my elbows and wrists to the wall, but little by little, day by day, I was able to reach further and further and it actually didn't took so long. In 5 days or so I was already able to touch my elbows and wrists and a good deal of the pain was gone. Now I'm trying to go further up without removing neither elbows or wrists from the wall, which has been proving really challenging as well, but equally satisfying when pain relief is regarded.

Obs: watch out for that pain, specially if it erradiates to your whole arm and forearm, I had an MRI done and found out I actually have cervical problems and I'll be needing physiotherapy, but the exercise I mentioned is still really good though.
If I could recommend something else, I would recommend doing some yoga or taichi. Those two are incredibly great at showing you what your actual range / reach limitations are.

[bartoszkurlenda]

Thank you David for your contribution to keep people able to live without pain 😁

[Sibeps]

For anyone who can't touch elbows to the wall in the bottom position: try laying on your back with your arms at the side, elbows bent at 90 degrees, trying to keep the arms against the floor. After laying down like this for a little bit you might be able to touch your elbows to the wall briefly!

[DubElementMusic]

absolute love this excersise, my fav.

[deannawilson]

I recently had eight weeks of physical therapy for my posture and my physical therapist did not have me do this correctly. In fact, they didn’t monitor any of the exercises that they gave me to do.

[deannawilson]

I recently had physical therapy for my posture for two months and my physical therapist did not even show me how to do this nor did she monitor me to make sure I was doing it correctly.

[ChrisTrovato-jpnt]

Jesus, this feels impossible today, can't wait to see the long term progress.

[WarLockerFr]

I physically can’t bring my wrist all the way against the wall no matter what I do. What can I do to improve this ?

[Dragoon]

If your first instruction is how to place your legs and knees, maybe the camera should show where to place your legs and knees.

[cestirene]

Can I ask a question? I don’t understand the “lower back flat against the wall” - you mean the lower and upper part of the lower back, or also the arch? I can’t get my entire lower back against the wall, the arch remains there. Is that not right? Many thanks

[Nathlaaar]

Hasan sent me here gotta fix that gamer neck

[zoomgallygally]

I can't get my hands to the wall. Would a chiropractor help in the short term so I can start doing this exercise to maintain it?

[AnArtisticToad]

He looks so disappointed in the thumbnail. Lol. Was doing these last night, and couldn't remember if the lower back was supposed to be on the wall. Figured it wasn't because our spines naturally curve, but guess I was wrong.

[mastermastromastello]

I’ m a fit person but I can not touch the wall with the hands for around 5 centimeters. Which can be the reason ? Thank you

[Youdude]

My left forearm can't lay flat on the wall and only the right arm can. What should I do?

[seohlengtay]

Can this be done with ankles touching the wall??

[bernardogarza]

For how long should I do this and how many times a day. Thanks

[DechCJC]

I literally can't make my lower back touch the wall. Yeesh, my form is horrendous.

[Miguelsilvak]

I'm doing this exercise as prescribed by my physiotherapist, I am doing with her some sessions of global postural reeducation. I have a little issue now. Sometimes when doing this exercise and opening the arms to the sides while pressing spine against wall I felt numbness in my hands and forearms which resolved if closing the arms. When I went to my last session I opened my arms and started feeling numbness in my thumb and forearm which did not resolve until now and it has been almost 2 weeks. Can it be a pinched nerve?