TH - Wall Roll Down
Use this space to keep track of your progress on this exercise.
e.g. I have much more resistance on my right side compared to my left side in this movement.

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Start Stretch HerePosition One
Wall Roll Down - Starting Stretch Position
Eccentric Stretch
Continuously activate the outside of your arms while moving from position one into position two. Stretching happens throughout the movement, not just at the end position.
Concentric Strength
Continuously activate the outside of your arms while moving from position one into position two.
End Stretch HerePosition Two
Wall Roll Down - Ending Stretch Position
Isometric Stretch
Continue to activate the outside of your arms while remaining in position two. Stay active to protect yourself from overstretching and injury.
Isometric Strength
Continue to activate the outside of your arms while remaining in position two.

Target Area

Outer Arms, Shoulders, Neck

Upper trapezius, lateral deltoid, supraspinatus

Getting Into Position

Get on to the ground near a wall. Turn your body sideways to the wall and get your hips as close to the wall as possible. Pivot on your back so that your legs go up the wall.

Flexibility Training

Eccentric Stretch

Begin in position one and activate the outside of your arms by naturally resisting and generating tension while moving into position two.

Start with your body elevated so that you are resting on your shoulders. Push both hands into your thighs and lift toward the ceiling to contract the muscles on the back side of your arm and shoulders. Keep pushing your hands into your thighs as your feet push into the wall to roll you down.

Isometric Stretch

Continue to activate the outside of your arms while remaining in position two.

Strength Training

Concentric Strength

Begin in position two and activate the outside of your arms by contracting the target muscles as you move into position one.

Start with your torso resting on the ground. Push your hands into your thighs and lift up to contract the muscles on the back of your arm and shoulders as you bring your body into a shoulder stand.

Isometric Strength

Continue to activate the outside of your arms while remaining in position one.

Video