This video is on our wall angel series which might be the best scapular movement we do. When done correctly, wall angels are one of the hardest exercises I’ve ever done. Simply put they aren’t fun and they will make athletes sore in area’s they didn’t know exist. We generally perform wall angels for 3-5 reps with controlled tempos as in a 5 count up and down w a pause at the top and bottom. Or we might do a 2-3 count up and down with a 5 count pause at the top and bottom. In either case we want control.
1. Make sure athletes keep their spine flat on the wall. Don’t arch or let the rib cage flare up.
2. We want them actively driving their arms into the wall not just sliding up and down. Even if they can’t get their arms to the wall we want them actively trying. This alone helps to stretch out the anterior shoulder and chest into more external rotation.
1. Once we have worked for several weeks on the wall angel we can progress to include more dynamic stability using the bands. Athletes partner up and can move the bands in any direction. The more the better. The athlete on the wall is forced to stabilize in any number of direction at a given moment.
2. The last progression that didn’t make it in the video is performing the dynamic stability version with the eyes closed. Athletes now can’t react to what direction they see the band moving. This really requires much more stabilization and kinesthetic awareness.