Eccentryx / Exercise Atlas / recovery
Wall slide (shoulder prep)
Back flat against wall, arms in W, slide up to Y while keeping contact.
Muscles
- Primary
- shoulders
- Supporting
- scapular stabilizers, rotator cuff
Mechanics
- Pattern
- scapular control
- Equipment
- bodyweight
- Geometry
- Variable Range
- Energy model
- Aerobic Stability (>90s)
- Target feel
- Lower traps and serratus work to keep the arms sliding without compensation.
- Progression
- Add a resistance band around the wrists to increase the challenge.
- Regression
- Reduce range — only slide as high as the back stays flat.
Watch for
- Lower back arching away from the wall
- Shrugging to reach higher
Substitutions
- Face pull
- Band pull-apart
- Scapular push-up