Scapular Wall Slides (Office Adaptation)¶

The office adaptation includes a seated chair version for when you can't access a wall, plus guidance on finding appropriate wall space in office environments.

Quick Reference

Duration: 8–10 reps
Frequency: Every 90 minutes of computer work (non-negotiable)
Visibility: Wall version visible but looks like normal stretching; chair version semi-visible
Best times: Break room, before/after presentations, bathroom break

→ For complete exercise details, see Scapular Wall Slides (Full Guide)

Why It Matters for Desk Workers¶

Computer posture creates a specific dysfunction pattern:

Hours of keyboard/mouse work
        ↓
Shoulders round forward
        ↓
[Chest muscles](https://en.wikipedia.org/wiki/Pectoralis_major) shorten
        ↓
Upper back muscles weaken
        ↓
[Shoulder blades](https://en.wikipedia.org/wiki/Scapula) wing out ([protraction](https://en.wikipedia.org/wiki/Protraction_(kinesiology)))
        ↓
[Shoulder impingement](https://en.wikipedia.org/wiki/Shoulder_impingement_syndrome), neck pain, headaches

Scapular wall slides directly reverse this pattern by:

Opening the chest
Strengthening upper back
Teaching proper shoulder blade positioning
Restoring overhead mobility

The Presentation Problem

Rounded shoulders don't just cause pain—they project low confidence. Before any presentation or important meeting, scapular wall slides open your chest and improve your posture instantly.

Wall Version (Preferred)¶

Finding Wall Space¶

Location	Pros	Cons
Break room	Usually has clear wall	May have observers
Hallway	Long clear walls	High traffic
Private office	Complete privacy	Not everyone has one
Bathroom	Privacy guaranteed	Limited space
Stairwell	Usually empty	Awkward if someone enters
Outside building	Fresh air bonus	Weather dependent

Technique Reminder¶

Back flat against wall, feet 6 inches from wall
Arms in "goalpost" position against wall
Slide arms up while maintaining wall contact
Slide back down slowly
8–10 reps

Office tip: Looks like you're just stretching during a break—completely normal behavior.

Seated Chair Version (When No Wall Available)¶

Setup¶

Sit tall in chair with back against backrest
Scoot hips back so entire spine contacts chair back
Feet flat on floor

The Movement¶

Raise arms to "goalpost" position (elbows at shoulder height, bent 90°)
Press elbows and backs of hands toward chair back
Slide arms upward as far as possible while maintaining contact
Feel shoulder blades squeeze together and move down
Slide back to starting position
8–10 reps

Limitations¶

Smaller range of motion than wall version
Chair back may not be flat (curved ergonomic chairs are harder)
Still beneficial, but wall version is superior

When to Use¶

Open office with no private wall access
During long meetings (subtle version)
Quick posture reset without leaving desk

Office-Specific Timing¶

Trigger	Why
Every 90 minutes of screen work	Non-negotiable—set timer if needed
Before presentations	Opens chest, projects confidence
After presentations	Release tension from "presenter posture"
Before video calls	Better on-camera posture
After long typing sessions	Counter forward reach
When shoulders feel "heavy"	Body asking for reset

The Pre-Presentation Protocol¶

Before any important meeting or presentation:

Find wall (bathroom works)
8–10 wall slides
Hold final position 10 seconds
3 deep breaths with chest open
Enter room with shoulders back

Result: Better posture, more confident appearance, reduced tension.

Common Office Challenges¶

No private wall space available

Use the seated version, or find creative locations: stairwell, parking garage pillar, outside building wall. Even bathroom stall walls work in a pinch.

Coworkers look at me weird

"Just stretching—my physical therapist recommended it." End of conversation. Or do it in bathroom/stairwell until it becomes normalized in your office culture.

My chair is curved, not flat

Ergonomic chairs with curved backs make the seated version harder. Options:

Sit on chair edge, use wall behind you
Find a flat-backed chair in conference room
Prioritize wall version during breaks

Arms won't stay against wall/chair

This reveals exactly why you need this exercise—your chest is too tight. Start with whatever range you can achieve with contact maintained. Range improves over weeks.

Signs It's Working¶

Week 1–2: - Easier to maintain wall contact throughout movement - Shoulders feel "looser" after doing slides - Slight increase in overhead range

Month 1: - Natural posture improving (shoulders less rounded) - Less upper back fatigue at end of day - Can reach higher with arms overhead

Month 3: - Shoulder blades sit flatter against back - Coworkers may comment on improved posture - Significant reduction in upper back/neck tension