How to Perform Side Plank Wall-Slides

Side Plank Wall-Slides are like a powerful, invisible armada that sets sail in the evening. The walls are your warships and you are the captain, maneuvering them deep into enemy territory to strengthen your shoulders, core muscles, and stability. Your arms extend out in front of you as if they were cannons firing off rounds of exercises aiming to improve posture, mobility, and flexibility. As each rep or set sails forward, its power increases bit by bit until finally reaches its destination – balance, strength, and fitness goals!

Instructions

1. Stand tall against a wall as if it were an old friend you hadn’t seen in years, bracing your spine with a deep exhale and locking your ribs down. Imagine you’re a marionette, connected to the wall at the top of your foot, and let your hips, knees and toes remain square to the wall.

2. While maintaining this friendly embrace with the wall, slowly rise up your top-side foot as if it were a high-class elevator in a luxurious penthouse suite. Feel the tension in your core as you accommodate for its ascent and be sure to keep your back flat throughout the movement.

3. Once you reach the peak of your foot’s journey, pause to admire the view – take a moment to appreciate all the hard work your core has done and be proud of yourself for conquering this challenging move!

4. When ready, ease back down as if you are in slow-motion; gently lower your top-side foot until it returns to the starting position. Congratulate yourself on a job well done and start again – your core will thank you!

5. For an extra challenge, don’t forget to repeat this move on the opposite side of your body; balance is key here!

SPWS is a unique exercise that offers tremendous benefits to your physical health and fitness. Not only does it help strengthen your core muscles and improve stability, but it also helps to improve shoulder mobility, reduce the risk of injury in the upper body area, as well as burn calories and increase overall strength. It also works on improving balance and posture while providing an intense workout for all major muscle groups.

The Side Plank Wall-Slide combines both static holds with dynamic movements that require you to engage multiple muscles at once while maintaining proper form throughout each repetition. This exercise requires you to start in a standard plank position against a vertical surface like a wall or doorframe before sliding your arms overhead into an upward rotation of the scapula – known as serratus anterior activation – which will further help improve shoulder flexion and work on resetting any shoulder injuries that may be present.

With this one simple movement, you’ll be able to reap the many benefits of increased mobility, improved core stability, enhanced muscular control, and reduced pain due to its focus on strengthening those muscles that attach between the ribs and upper arm bones (the serratus anterior).