Wall angel
Standing with the back, head and forearms against a wall, the arms slide up and down it: the shoulder blades work against nothing but the arms' own weight.
Shoulder blades family
Wall angel
DemandEasy
Equipment requiredA wall
Muscle focusBack · Shoulders
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Source-researched guide. Clinical review is pending.
How to move
- Stand with the back, head and shoulders against a wall, knees slightly bent, the elbows bent and the forearms against the wall.
- Slide the arms up the wall as far as they go while everything stays in contact with it.
- Slide them back down to the start.
Form cues
- Keep the low back's gentle curve: don't press it flat or arch away.
- Stop where the wrists or elbows start to leave the wall.
Practice and cautions
No universal dose is assigned. Choose a manageable amount for your current capacity, leave room for controlled repetitions, and allow recovery. A clinician’s individual plan takes priority.
This is movement education, not an assessment or treatment prescription. Stop for sharp or increasing pain, dizziness, numbness or tingling; seek individual guidance for symptoms, injury or restrictions.
Sources and review status
Sources support the educational description; they do not establish that this exercise is suitable for you.
No variation is labeled clinically validated.
What it works
Muscles
Anatomy: Latissimus dorsi, Teres major, Trapezius, Rhomboids, Erector spinae, Multifidus.
Equipment
A wall
Level
Beginner. See the easier and harder options above.
Workouts that use it
- Neck and shoulder stretches · 10 min
- Upper back mobility routine · 12 min
- Wall Pilates for beginners · 20 min
- Pregnancy Pilates workout (no lying on your back) · 20 min
- Kyphosis exercises for seniors: a spine-strengthening routine · 30 min
- Parkinson's exercise routine at home: big movements, strength and balance · 35 min
- Daily exercises for ankylosing spondylitis · 20 min
- Shoulder mobility and rotator cuff routine (with a band) · 25 min
Show all 45 workoutsShow fewer workouts
- Shoulder care routine for swimmers · 20 min
- Overhead press technique workout · 30 min
- Neck and shoulder strength routine · 18 min
- Pilates for posture: upper back, shoulders and neck · 20 min
- Pilates for neck pain: a 20-minute head-supported class · 20 min
- Stepped wall Pilates class: standing moves, then feet on the wall · 20 min
- Step-by-step Pilates for a sore shoulder: a 20-minute class · 20 min
- Overhead squat progression: ankle, hip and shoulder mobility, then the dowel and the bar · 25 min
- Yoga for swimmers: a 25-minute dryland class for the upper back, shoulder blades and hips · 25 min
- Shoulder-safe Pilates for swimmers: a 25-minute dryland class for shoulder blades, trunk and hips · 25 min
- Yoga for TMJ and jaw tension: a 20-minute jaw, neck and breath class · 20 min
- Big-movement Pilates for Parkinson's: a 25-minute chair, counter and mat class · 25 min
- Gentle no-twist Pilates during and after cancer treatment: a 25-minute class · 25 min
- Spine-extension Pilates for ankylosing spondylitis: a 25-minute class for posture, rotation and breathing · 25 min
- Medicine ball workout: throws, slams and an interval finisher · 30 min
- Chest release routine: press, stretch, strengthen · 12 min
- Yoga for ankylosing spondylitis: a 25-minute breathing, extension and rotation class · 25 min
- Lifters' yoga: a 25-minute class for squat, hinge and overhead positions, after lifting or on a rest day · 25 min
- No-floor office Pilates: a 15-minute class by your desk, with a chair, a wall and an optional band · 15 min
- Off-the-wall yoga for climbers: a 25-minute class for hips, shoulders, forearms and recovery · 25 min
- Yoga for surfers: a 25-minute class for the upper back, the back of the shoulder, hips and the pop-up, with breathing on land and no breath holds · 25 min
- Grip-light Pilates for tennis elbow: a 25-minute class with a 10-minute forearm loading block · 25 min
- Shoulder release routine: roll, stretch, strengthen · 14 min
- Forearm stand progression · 25 min
- Grip-light Pilates for golfer's elbow: a 25-minute class with a 10-minute wrist flexor loading block · 25 min
- Head-up Pilates for vertigo and dizziness: a 20-minute chair and counter class · 20 min
- Upright Pilates for acid reflux: a 25-minute class with no lying flat or head-down moves · 25 min
- Dryland Pilates for surfers: a 25-minute class for the back of the shoulder, upper-back rotation, trunk, hips and ankles, with short back bends and no breath holds · 25 min
- Rest-day Pilates for lifters: a 25-minute class for trunk endurance, the hinge, hips, ankles and the upper back, breathing out on every effort · 25 min
- Swim, bike and run Pilates for triathletes: a 25-minute class for the upper back and shoulder blades, the back and the front of the hips, trunk endurance, hips, calves and one-leg balance · 25 min
- Yoga for pickleball players: a 25-minute class at a counter for calves, one-leg balance and stepping, standing strength, and the paddle shoulder and forearm, with nothing head-down · 25 min
- Yoga for wrestlers: a 25-minute room-temperature class for the upper back and shoulders, hips out of the stance, back endurance and slow breathing, with nothing on the head · 25 min
- Yoga for firefighters: a 25-minute room-temperature class for the upper back and shoulders, hips and legs, trunk endurance and a slow wind-down, for rest days and after shifts · 25 min
- Shoulder Pilates: a 25-minute class for the shoulder blades, the rotator cuff, weight on your hands and reach overhead · 25 min
- Wake-up Pilates: a 15-minute morning routine, lying down, then all fours, then standing · 15 min
- Yoga for your shoulders: a 25-minute class for the shoulder blades, the rotator cuff, weight on your hands in steps and reach overhead · 25 min
- Yoga for opening the chest: a 25-minute class for the chest, shoulders and upper back · 25 min
Pain guides that use it
Part of a staged plan, with when to get help first.
- Neck pain: exercises that help, and when to get it checked
- Stiff neck or wry neck: how to ease it, and how long it lasts
- Pinched nerve in the neck (cervical radiculopathy): exercises and what to expect
- Whiplash: exercises for recovery, and what the trials found
- Headaches from the neck (cervicogenic headache): exercises, and when to get checked
- Neck arthritis (cervical spondylosis): exercises, scans and warning signs
- Frozen shoulder: exercises matched to how sore it is, and what really helps
- Upper back pain: exercises, and the signs it isn't your back
Show all 25 pain guidesShow fewer pain guides
- Thoracic outlet syndrome: exercises, the warning signs, and when surgery helps
- Jaw pain and TMJ disorder: self-care, jaw exercises and what the evidence shows
- Exercises after a broken collarbone: the sling, the recovery stages and getting back to sport
- Scheuermann's disease (Scheuermann's kyphosis): a stiff, rounded upper back in teenagers, and what helps
- Upper back pain from sitting: the desk, the screen, posture, breaks and what helps
- Pain under the shoulder blade: the muscles, neck, ribs and shoulder, and causes that aren't the back
- Middle back pain: the muscles, joints and ribs, the organs that can cause it, and how to build back
- Neck pain in women: desk work, stress, migraine, pregnancy, the menopause and heart attack signs
- Upper back pain in women: desk work, the neck and ribs, bra fit and breasts, bones, and heart signs
- Neck pain in pregnancy: posture, sleep and feeding positions, headaches, and the signs to check
- Upper back pain in men: desk work, lifting and the gym, ankylosing spondylitis, and heart signs
- Upper back pain when lifting your arm: the shoulder blade, the rotator cuff, the neck and what helps
- Lower back pain when overhead pressing: arching, the ribs and bracing, standing or seated, and swaps
- Neck pain from Pilates: the hundred, curl-ups, rolling moves and the reformer, and what to change
- Neck pain after a massage: the face cradle, deep pressure, headaches and the signs to act on
- Neck pain after a chiropractor: soreness after an adjustment, headaches, rare harms and what helps
- Shoulder pain from surfing (surfer's shoulder): paddling, pop-ups, wipeouts, the neck and what helps
Guides that use it
- Pilates guide
- Wall Pilates guide
- Pilates for back pain guide
- Pilates for seniors guide
- Pilates in pregnancy guide
- Pilates for posture guide
- Pilates for neck pain guide
- Pilates for shoulder pain guide
Show all 127 guidesShow fewer guides
- Pilates for swimmers guide
- Pilates for Parkinson's guide
- Pilates for cancer guide
- Pilates for ankylosing spondylitis guide
- Pilates for fertility guide
- Pilates for teenagers guide
- Pilates for upper back pain guide
- Pilates for office workers guide
- Pilates for kyphosis guide
- Pilates for frozen shoulder guide
- Pilates for tennis elbow guide
- Pilates for rounded shoulders guide
- Pilates for the rotator cuff guide
- Pilates for headaches guide
- Pilates for TMJ and jaw pain guide
- Pilates for golfer's elbow guide
- Pilates for degenerative disc disease guide
- Pilates for shoulder impingement guide
- Pilates for cervical spondylosis guide
- Pilates for vertigo guide
- Pilates for psoriatic arthritis guide
- Pilates for surfers guide
- Pilates for weightlifters guide
- Pilates for triathletes guide
- Pilates for volleyball players guide
- Pilates for CrossFit guide
- Pilates for nurses guide
- Pilates for breast cancer guide
- Pilates for whiplash guide
- Pilates for mobility guide
- Pilates for your shoulders guide
- Morning Pilates guide
- Pilates for tinnitus guide
- Pilates for back fat guide
- Pilates for women over 50 guide
- Pilates for neck and shoulders guide
- Yoga for neck pain guide
- Yoga for mobility guide
- Yoga for upper back pain guide
- Wall yoga guide
- Yoga for Parkinson's guide
- Yoga for swimmers guide
- Yoga for TMJ guide
- Yoga for ankylosing spondylitis guide
- Yoga for weightlifters guide
- Yoga for kyphosis guide
- Yoga for climbers guide
- Yoga for psoriatic arthritis guide
- Yoga for surfers guide
- Yoga for tennis elbow guide
- Yoga for cervical spondylosis guide
- Yoga for whiplash guide
- Yoga for pickleball players guide
- Yoga for CrossFit guide
- Yoga for wrestlers guide
- Yoga for badminton players guide
- Yoga for firefighters guide
- Yoga for rounded shoulders guide
- Yoga for golfer's elbow guide
- Yoga for your shoulders guide
- Yoga for back fat guide
- Yoga for the upper body guide
- Yoga for opening the chest guide
- Yoga for men over 40 guide
- Yoga for the neck and shoulders guide
- Yoga for shoulder mobility guide
- Shoulder joint guide
- Fascia exercises guide
- Scar tissue guide
- Cupping guide
- Upper back guide
- Chest guide
- Posture guide
- Shoulders guide
- Exercise for osteoporosis and osteopenia
- Exercise for rheumatoid arthritis
- Exercise for Parkinson's
- Exercises for ankylosing spondylitis
- Exercise with cystic fibrosis
- Exercise with a pacemaker or ICD
- Exercise for psoriatic arthritis
- Posture guide
- Sitting posture guide
- Forward head posture guide
- Rounded shoulders guide
- Kyphosis guide
- Neck hump guide
- Uneven shoulders guide
- Rib flare guide
- Military neck guide
- Mobility guide
- How to overhead press guide
- How to snatch guide
- Face pulls guide
- Arnold press guide
- Reverse flys guide
- Dumbbell pullovers guide
- Kettlebell snatch guide
- Kettlebell press guide
- Wall walks guide
- Push press guide
- Pike push-ups guide
- Overhead squats guide
- Band pull-aparts guide
- Medicine ball slams guide
- Kettlebell halos guide
- Wall angels guide
- Y-T-W raises guide
- Shoulder press machine guide
- Dumbbell shoulder press guide
- Overhead carry guide
- Strengthen your shoulders guide
- Strengthen your neck guide
- Strengthen your rotator cuff guide
- Shoulder mobility guide
- Thoracic mobility guide
- Neck mobility guide
- Lung capacity guide
- Forearm stand guide
Similar moves
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Questions people ask
What muscles does the Wall angel work?
Mainly the back and shoulders.
What equipment do I need for the Wall angel?
A wall.
Is the Wall angel good for beginners?
It is graded beginner, so it suits most people starting out. When it feels easy, try the Prone Y-T-W raises.
What is an easier alternative to the Wall angel?
Try the Table slide (seated forward reach). It is the suggested step down from this move.
How do I make the Wall angel harder?
Progress to the Prone Y-T-W raises or the Bent-over reverse fly. Follow that guide’s technique and any stated timing.