Move · Videos · Technique · 8 min

Upper Back Posture Moves: Diagonals to Wall Angels

Upper Back Posture Moves: Diagonals to Wall Angels — video by Tone and Tighten Play · 7:33

Video by Tone and Tighten on YouTube · Open on YouTube

A doctor of physical therapy teaches four upper-back exercises against a wall: diagonals, scapular pinches, face pulls and wall angels, each with a band option. Every move starts by setting the shoulder blades down and back.

  • 8 min
  • All levels
  • Low impact (no jumping)
  • wall, resistance band

Good forBetter posture

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Step by step 5

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  1. Set-up for every move: pull the shoulder blades together, then down and back as if into your back pockets. 0:54
  2. Diagonals: against the wall, hands forward, pull them apart, one high and one low, then alternate; band optional. 1:31
  3. Scapular pinches: elbows bent at your sides, rotate the hands back toward the wall, blades down and back. 3:04
  4. Face pulls: arms out in front, pull the elbows apart and rotate until fist and elbow touch the wall; band optional. 4:38
  5. Wall angels: hips, shoulder blades and head on the wall, knuckles back; slide the hands up the wall and down. 5:59

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Before each move, pull the shoulder blades together, then down and back as if into your back pockets
  • Stand with the hips, shoulder blades and head against the wall to hold good posture
  • Keep the shoulder blades pinched and pivot around them as the arms slide up the wall

What it works

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Joints it uses 1 take load

  • Shoulders takes loaddiagonals, scapular pinches, face pulls, wall angels
  • Elbows movesface pulls, wall angels, band pulls
  • Upper back movesshoulder blade pinches against the wall

Easier option from the coach: Every move can be done without a band; wall angels are the hardest, shown last

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by Tone and Tighten; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety