Upper body banded wall walks

This is an instructional video to correctly demonstrate Upper body banded wall walks

The content in this video is provided for general information purposes only and is not meant to replace a physiotherapy or medical consultation.

Step by Step

  1. This exercise works your shoulders with attention the Rotator cuff
  2. Like any exercise this should be pain free or shouldn’t increase existing pain levels, during, after and the next day.
  3. It is normal to feel some delayed onset muscle soreness between 48-72 hours but this should be manageable
  4. Take a piece of looped exercise band and have it around your wrists
  5. Now face the wall and lean onto your forearms in front of you on the wall
  6. Next one arm at a time walk your arms up the wall maintaining tension on the band
  7. Once you have gone up far enough then reverse the walk downwards
  8. For strengthening you should perform 6-10 reps to fatigue
  9. You should perform 3-5 sets with 3 minutes rests
  10. This session can be done 2-3 times per week
  11. For endurance you should perform 15-25 reps to fatigue
  12. You should perform 3-5 sets with no more than 30 second rests
  13. This session can be done 2-3 times per week

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Online Physiotherapy

Put simply this is Physio done via either telephone or video over the internet. Skype and facetime are examples of this.

Contrary to popular belief online physiotherapy can be very effective and it can help the same injuries that face to face physio can help. I have helped many people with injuries such as disc prolapses, tennis elbow, neck pain and much more).