Wall angel
Mobility · Learning · in reps
Why it helps your running
Mobile shoulders and an upper back that stays upright: a free arm swing and a posture that doesn't slump at the end of a run.
- You'll need
- a wall
- Tempo
- lower 2 s, 1 s pause, up 2 s
How to do it
- Back, back of your head and pelvis against the wall, feet slightly forward, knees soft.
- Arms in a goalpost position, elbows and backs of hands toward the wall: slide your arms up, then lower them slowly.
- Keep your ribs down: don't let your lower back arch.
Common mistakes
- Arching your lower back to get your arms higher.
- Shrugging your shoulders up toward your ears.
Safety tipOnly raise your arms as far as you can while your back stays against the wall and your shoulder doesn't hurt.
Strength training, built into your plan.
The coach picks your exercises, their sets and tempo, and fits them into your week — with a guided workout, minute by minute.