When we spend most of our day on screens, it's no wonder that upper back and shoulder pain have become as common as the smartphones in our hands. For simple relief — especially in the middle of your workday — try wall angels. Wall angels are an easy stretch for spine and shoulder health — and a perfect way to take a "movement snack" when you need a break.

Here, learn more about the benefits of wall angels and how to do them, plus ways to make this exercise easier or harder. 

Interested in getting a personalized exercise therapy plan? Learn more about Hinge Health’s digital physical therapy program and see if you’re eligible.

What Are Wall Angels?

Wall angels are an exercise that can help improve posture, flexibility, and strength in your shoulders, upper back, and chest. Wall angels can be particularly helpful if you spend a lot of time sitting, working at a computer, or taking care of and carrying small children.

What Muscles Do Wall Angels Work? 

Wall angels strengthen several muscles, but primarily target muscles in your upper back and shoulders:

• Rhomboids, which are located between your shoulder blades. They help you pull your shoulder blades together. This is important for activities like pulling open a door, lifting objects, driving, or doing chores around the home. 

• Trapezius, a large muscle in your upper back that looks like a trapezoid. It starts at the base of your neck, extends across your shoulders, and then goes down to the middle of your back. The trapezius helps you move your shoulders.  

• Deltoids, which are the front, side, and back portions of your outer shoulder muscles. Your deltoids help with things like lifting and carrying, swimming, and reaching for something on a high shelf. 

• Serratus anterior. This muscle is located on the side of your chest and helps you rotate and move your shoulder blades.

• Rotator cuff muscles. These include four muscles (supraspinatus, infraspinatus, teres minor, and subscapularis) that stabilize your shoulder joint. They help with everything from throwing a ball and reaching for something on a high shelf to getting dressed and brushing your teeth. 

Benefits of Wall Angels

Here are some of the key ways wall angels help your muscles and joints: 

• Shoulder mobility and stability. This can be particularly helpful if you have shoulder stiffness or are recovering from a shoulder injury.

• Upper back strengthening. Strengthening muscle groups such as the trapezius, rhomboids, and deltoids can help counteract the effects of prolonged sitting or activities that make you hunch your shoulders.

• Reduced neck and shoulder pain. Changing positions throughout the day helps reduce and prevent pain. Strengthening your upper back and shoulders helps you sit up straight and find different positions that are comfortable for you. 

• Better scapular movement. Moving your shoulder blades (scapulae) is important for healthy shoulder function. It can help prevent issues such as shoulder impingement.

• Flexibility. Wall angels help increase flexibility in your chest and shoulders. They stretch out muscles that may become tight from staying in the same position.

Wall Angels: Exercises and Modifications 

The information contained in these videos is intended to be used for educational purposes only and does not constitute medical advice or treatment for any specific condition. Hinge Health is not your healthcare provider and is not responsible for any injury sustained or exacerbated by your use of or participation in these exercises. Please consult with your healthcare provider with any questions you may have about your medical condition or treatment.

To do wall angels:

• Stand up tall with your back against a wall and your feet a comfortable distance away from the wall. 

• Place the backs of your hands and arms against the wall with your hands at about head height. 

• Slide your arms up toward the ceiling. Try to keep your arms on the wall, and avoid shrugging your shoulders. 

• Slide your arms down to the starting position. 

As you do each rep, you might feel a stretch in your neck, upper back, and shoulders.  

Everyone is different, which is why you may need to modify this exercise to meet your needs.