Get ready

Stop and tell us if you get chest pain or tightness, dizziness or feeling faint, sharp joint pain, or breathlessness you cannot talk through.

The illustration may differ slightly from the real movement. Please read the steps and follow them.

Chest, back, shoulders and armsLevel 1–2

Wall Angels

With your back on a wall, slide your arms up and down like making a snow angel. Good for rounded shoulders from desk work.

Working (red): Shoulders, upper back
Helping (amber): Neck and shoulder tops
Do: 2 sets of 8 to 10
Rest: 30 to 45 seconds between sets

Your plan gives your own sets, repetitions and rest. If they differ from these, follow your plan.

Before you start

Shoulder pain when lifting your arm? Stay in the range that does not hurt.

Stop and tell us if you get chest pain or tightness, dizziness or feeling faint, sharp joint pain, or breathlessness you cannot talk through.

How to do it

Stand with your back, hips and head against a wall. Feet a small step away from the wall, knees soft.
Raise your arms like goalposts. Elbows bent, backs of your hands toward the wall.
Slide your arms up the wall. As high as you can while your arms and lower back stay close to the wall.
Slide back down slowly. Squeeze your shoulder blades gently at the bottom.

Where your hands and feet go

Feet: About one foot-length away from the wall, hip-width apart, knees soft.
Hands: Start like goalposts: elbows at shoulder height and bent, backs of your hands and your elbows touching the wall or close to it.
Body: Head, upper back and hips on the wall. Lower back close to it.
The movement: Hands and elbows slide up the wall until your arms are nearly straight, then slide down until your elbows are just below shoulder height.

Watch out for

Lower back arching away from the wall.
Shoulders shrugging up to the ears.
Chin poking forward.

Make it easier

Do it lying on your back on the floor.

Make it harder

Move slower: 4 seconds up, 4 seconds down.

General guidance from NutriZaika for adults in good health. If a doctor is treating you for a condition, check with them before you start. v10 · 14 November 2026