Your Place Physical Therapy Posture Series: Part VIII – Wall Angels

Do You Struggle With Posture? Do You Suffer From Neck Or Shoulder Pain? Do You Have A Wall?

If you answered “yes” to these questions then this blog post and the exercise demonstrated in the video may be of great benefit to you! As I’ve mentioned in my previous Posture Series blog posts, poor posture is very prevalent and it comes with a physical tax on our bodies. Stiffness and tightness through the neck and shoulders is one of the very common symptoms.

Also, sharp or aching pain through the neck and shoulders can easily develop as a result of bad posture. Other symptoms of poor posture include headaches, migraines and weakness/numbness/tingling through the arms and hands. Chronic conditions such as disc herniations, nerve root impingement, muscle and tendon tears and arthritis are also much more likely to onset in those who are unable to maintain proper posture.

What Can You Do To Prevent This?

First and foremost – try to maintain proper posture! There are countless pictures and articles all over the internet that explain what “ideal posture” is while we are sitting, standing and even sleeping. Here is an article on MedlinePlus that has some great pointers:

https://medlineplus.gov/guidetogoodposture.html

Maintaining proper alignment of our joints as well as function of the muscles responsible for stabilizing and moving those joints is very important. Many people are unsure of how to go about this and others are just too weak or lack the endurance to assume and/or maintain these positions regularly. Sitting up straight ALL THE TIME is not easy – it takes work. Fortunately there are exercises and stretches that you can do in the comfort of your own home that can help reduce the risk of developing pain, chronic conditions and the functional limitations associated with poor posture.

Wall Angels Are Deceptively Challenging – If You Do Them Correctly…

So far I have posted seven different parts to this Posture Series. Each one demonstrates a different stretch or exercise. These stretches and exercises are shown to prevent or help manage pain, stiffness, weakness and mobility loss through the neck and shoulders. The following exercise, Wall Angels, is no different. It is a lot more difficult than it looks if you take the proper measures to do it correctly. All you need is an open wall with enough room for your entire wingspan to move on it – that’s it.

While making sure to keep your heels, your butt, your shoulders and the back of your head against the wall the goal is to slide your arms up the wall in a snow-angel motion as high as you can get them without breaking any of those points of contact. This is not so much a strengthening exercise, although it does strengthen, as it is a control and coordination exercise. If you get to the point where you can consistently slide your arms all the way up to where they touch then you will be noticeably less at risk for neck and shoulder issues.

Posture Series Part 8: Wall Angels

Recommendation: 2 Sets of 15 or 3 Sets of 10 Repetitions

If you have any other questions or concerns regarding neck pain, shoulder pain, posture or anything else that I may be able to help you out with – feel free to reach out via call/text at (904) 537 – 0301 or E-Mail at frankallen@yourplacept.com. I will be happy to help you today!