Shoulder, Phase 4 · Exercise 3 of 4 SH-4 #3

Banded W at Wall

Clinical content from the Auto Injury Chiropractic home rehab program. Final clinical reviewer: Dr. Seth Hill, DC. How we review content

Advanced scapular retraction

These exercises are for education. After a car accident or injury, get checked by a provider before you start. They do not replace an exam.

Dose1 time a day, 12 reps with 3-second hold

You needA light elastic band; a wall

Demonstration video: Banded W Pull Apart | External Rotation & Scapular Control (Replay Baseball Institue). Follow the steps on this page if the video differs.

Why it helps

This is an advanced version of the wall slide from Phase 2 with band resistance. It trains the lower trapezius, a muscle that often gets weak after a shoulder injury and that pulls the shoulder blade DOWN and BACK.

How to do it

Stand with your back to a wall. Heels about 6 inches from the wall. Press your low back, mid back, and the back of your head gently into the wall.
Hold a light band between both hands, with hands shoulder-width apart in front of you. Elbows bent 90 degrees at shoulder height (W or goal-post position).
Press the BACKS of your forearms and elbows GENTLY into the wall.
Pull your hands apart against the band (small movement, only 4 to 6 inches), keeping arms in W shape. At the same time, pull your shoulder blades DOWN and BACK.
Hold 3 seconds. Slowly release. Do 12 reps.

Too hard? Try this

Use a lighter band. Or do 8 reps. Or skip the band and just do the wall W with shoulder blade squeeze.

Too easy? Try this

Use a heavier band. Or hold 5 seconds. Or slide arms slowly up the wall while keeping band tension.

Common mistakes

You let your elbows come off the wall.
You shrug your shoulders to your ears.
Your low back arches off the wall.

You should feel

Strong work between and below the shoulder blades.
Tall trunk with wall contact.

You should not feel

Sharp shoulder pain.
Pinching at the top of the shoulder.
Low back strain.

Stop right away if

Sharp shoulder pain.
Numbness or tingling down the arm.
A pop or catch in the shoulder.

If you are one of our current patients, call the clinic and inform your provider right away, or seek emergency care right away. For a life-threatening emergency, call 911.

Research behind this program