How to Perform Side Plank the Wall-Slide w/ Arm Abducted

Have you ever wanted to be able to move with the strength and agility of a mountain lion, without fear of shoulder injuries? Then Side Plank Wall-Slides With Arm Abduction (SPWA) is just what you need! This exercise helps build core stability, scapular movement, upper body movements and strengthens the muscles that attach your chest and shoulders. Not only does this exercise reduce your risk of injury but also increases both muscle building and mobility in your shoulders. It’s an excellent way to strengthen both your serratus anterior wall muscles as well as improve anterior core stability. Plus it doesn’t take long – just 5 minutes each day can help you reach and row like never before! So if you’ve been looking for a new workout routine or want to add something different into your current training program, look no further than SPWA!

Instructions

1. Stand tall and stand proud—like the ever-mighty Atlas, shoulder your load of responsibility and prepare yourself for the challenge of SPWA.

2. Begin in a standard plank position, with your hands firmly planted on the floor, feet firmly standing against the wall, and shoulder blades broadening outward.

3. Keeping your elbows tucked in close to your body, slide your arms slowly up the wall until both shoulders reach an overhead position.

4. Engage your core by drawing your rib cage down towards your hips and resisting any motion of tilting or rotating as you move through the exercise.

5. As you lift your arms, feel the strength in your shoulders and upper body as you strengthen your core muscles and improve stability along with mobility.

6. Hold this position for a few moments, feeling the resistance of gravity working against you as you challenge yourself further.

7. Now, slowly lower your arms back towards the floor, gently pulling your shoulder blades down and together as you perform a scapular depression.

8. Reset and repeat the exercise until you feel that your shoulder muscles are truly engaged with no risk of injury or strain.

9. Feel the satisfaction of a job well done and reap the rewards of improved physical fitness!

Performing a Side Plank Wall-Slide With Arm Abducted is a bit like taking a leisurely drive in the country. You start in a standard position, akin to sitting in the driver’s seat of the car and turning on the ignition. From here you adjust your range of motion, just as if you were gradually accelerating on a winding road with curves and bends. As you lift one leg, it’s like the car moving around sharp corners while still maintaining balance, just as your body does when in the traditional side plank. When performing the modified version of this exercise, it’s like pressing down the gas pedal even harder to move quickly and sharply. The serratus wall slide is like pulling off the road onto an unpaved path, filled with bumps and obstacles that you need to traverse in order to move forward. The stability ball push mimics the car coming back onto a paved surface, while pulling your ribcage back and lifting your hips form another bend in the road – this time climbing uphill.