Wall Slide -- Lean your head, upper back, and butt against the wall. (A) Place your hands and arms against the wall, your elbows bent 90 degrees and upper arms at shoulder height. Hold for 1 second. Keeping your elbows, wrists, and hands pressed into the wall, slide your elbows down toward your sides as far as you can. Squeeze your shoulder blades together. (B) Slide your arms back up the wall as high as you can while keeping your hands in contact with the wall. Lower and repeat.