Wall Crawl

Shoulder
Written By David Song

WALL CRAWL

This is a shoulder stability exercise that is used to strengthen the rotator cuff and scapular protractors. Loop a mini band around your hands or wrists and place your elbows on a wall. Start with your hands just below shoulder height. Slowly slide your hand outwards and upwards in a C-shaped pattern one hand at a time, and continue to move upwards until you can’t reach higher without lifting the elbows off of the wall. Repeat this motion downwards back to starting position. You may alternatively hold a different type of exercise band in your hands if you don’t have a mini band.

Muscles Involved:

  • Rotator Cuff

  • Serratus Anterior

  • Lower Trapezius

  • Upper Trapezius

Related Conditions:

  • Rotator Cuff Tendinitis / Rotator Cuff Tear

  • Medial Border Scapular Winging / Scapular Dyskinesia

  • Subacromial Impingement / Shoulder Impingement

  • Dynamic Shoulder Instability

  • AC Joint Sprain

  • Osteolysis of the Distal Clavicle

Exercise Equipment:

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David Song
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