For a wall slide you face a wall and slide one hand up it on a small towel, lifting the arm forward and overhead (shoulder flexion). The wall carries some of the arm's weight. That makes it a gentle way to work on reaching overhead when a shoulder is stiff or recovering.

How to do the wall slides with a towel

Stand close to a wall, facing it. With your elbow bent and near your side, place your hand on the wall at about shoulder height, with a small towel between your palm and the wall.
Press your hand gently into the towel so it stays in place.
Slide the towel up the wall as your arm straightens, going only as high as is comfortable. Your other hand can support the working arm near the elbow if it needs help.
Keep the shoulder relaxed and level. It should not hike up toward your ear as the hand climbs.
Slide back down slowly to the start, keeping light pressure on the towel the whole way.

What you should feel

Light effort around the shoulder, and a gentle stretch or stiffness near the top of the slide. Nothing sharp.

Common mistakes

Shrugging the shoulder toward your ear to get the hand higher.
Arching your lower back or rising onto your toes at the top.
Letting the arm drop on the way down instead of sliding back with control.
Pushing into pain for a few extra centimeters of height.

How often

Often 10 to 15 slow slides, once or twice a day, going a little higher only when it stays comfortable. After shoulder surgery, the range you are allowed is set by your surgeon and physio. Otherwise, your physio will adjust the numbers.

Stop and check with your physio if

Something catches in the shoulder, or you get a sharp pain, as the arm goes up.
Your arm starts to tingle, or pain spreads down it.
Pins and needles in your arm or hand that do not go away after you stop, or part of your arm or hand goes numb. Get medical advice the same day. If one side of your face or body suddenly goes numb or weak, or your speech becomes slurred or muddled, call emergency services, even if it goes away.
A sudden pop or tearing feeling in the shoulder that brings sharp pain, new weakness or trouble lifting the arm. Stop and contact your surgical team the same day, or get medical advice the same day if you have not had surgery.
The shoulder feels as if it has slipped out of place, looks a different shape or suddenly locks so you cannot move the arm, or your hand turns cold, pale or blue. Go to an emergency department straight away, without driving yourself, and do not try to put the shoulder back in yourself.

From the clinic

Stepping a little closer to the wall lets the arm reach higher, so that is one simple way to progress. Some people put a small piece of tape at their highest point to see how it changes over the weeks.

The name wall slide is also used for a different exercise, done with your back against the wall and both arms moving together. That one is closer to wall angels. The version here is one arm at a time, facing the wall.

After shoulder surgery, including a rotator cuff repair, or after a shoulder fracture or dislocation, follow your surgeon's or physio's plan, and do only the movements and range they have cleared. Many plans allow only passive movement at first, where the arm is moved for you and its muscles stay relaxed.

Reviewed by the PocketPhysio by VirtueLife expert physiotherapy team. Last reviewed 2026-09-25.

This page is general education, not a diagnosis or a personal treatment plan. If you have pain, an injury or a health condition, see a physiotherapist or doctor before starting new exercises.

Wall slides with a towel