<\/p>\n \u201cThis is one of my favorite exercises,\u201d Braganza adds. \u201cIt\u2019s simple but powerful, and I think more people should include it in their routines.\u201d Here\u2019s what wall angels work, their benefits, and how to do them properly.<\/p>\n You may like<\/p>\n What muscles do wall angels work?<\/p>\n The name might sound gentle, but wall angels are tougher than they look as they target the muscles that control and stabilize your shoulder blades. Sliding your arms along the wall engages the middle and lower trapezius (the diamond-shaped muscles running through your upper back and neck), while also recruiting the rhomboids and rotator cuff.<\/p>\n These muscles play a key role in keeping your scapulae (shoulder blades) in the correct position, which is essential for safe pressing and pulling movements in the gym.<\/p>\n Benefits of wall angels<\/p>\n Wall angels complement upper-body training by reinforcing proper scapular positioning. They help keep your shoulder blades depressed (pulled down) and adducted (drawn toward your spine), creating stability for lifts and everyday movements.<\/p>\n \u201cOne of the most common forms of poor posture we see is called upper-cross posture,\u201d says Braganza. \u201cThis is where the head and shoulders roll forward, often caused by things like computer work, carrying children, or even stress. It can then show up in the gym, where people shrug their shoulders up to their ears, overusing the upper traps and placing pressure on the rotator cuff.<\/p>\n This increases the risk of impingement. Rounding the shoulders forward also pulls the shoulder blades apart, overstretching and weakening the mid-back muscles that should be stabilizing them.\u201d<\/p>\n By strengthening the rhomboids, mid traps and lower traps, wall angels help restore balance across the upper back, relieve shoulder tension and make it easier to sit or stand tall without discomfort.<\/p>\n How to do wall angelsStand with your back flat against a wall, feet about 6\u20138 inches forwardEngage your core to flatten your lower back into the wallBend your arms to 90 degrees and press your elbows and hands against the wallSlowly slide your arms upward until they\u2019re nearly straight overheadLower back to the starting position with control.<\/p>\n Keep your ribs tucked down and avoid arching your lower back. Aim for 2\u20133 sets of 8\u201312 slow, controlled reps.<\/p>\n You may like<\/p>\n Verdict: This is what happened when I did 100 wall angels every day for 30 days<\/p>\n As a busy fitness journalist, personal trainer and mum of two, I carry a lot on my shoulders \u2014 literally. After a month of wall angels, I noticed an immediate improvement in my posture. I was more aware of standing tall and pulling my shoulders back, which made me feel like the weight of the world was no longer resting on them.<\/p>\n The move also gave me a boost in the gym. I felt stronger and more confident during back workouts<\/a>, engaging my shoulder blades more during barbell pulls and seated cable rows. This extra activation translated into better results \u2014 and zero shoulder tension or hunching.<\/p>\n Wall angels also became my go-to remedy after long workdays or travel. They take less than two minutes, and the best part is that there\u2019s a wall pretty much everywhere. Whenever I caught myself slumping, I\u2019d stand against a wall, roll my shoulders and reset with a few reps.<\/p>\n Did I get funny looks? Absolutely. The move looks easy, but when I had clients try it, they found it surprisingly humbling and loved the opening, engaging feeling it created. Some even had to ask to regress the move to floor angels, a variation performed lying on your back on a yoga mat<\/a>.<\/p>\n I must say that wall angels are now a permanent part of my routine as a simple but powerful exercise that helps bulletproof my back and improve posture as I get older. It\u2019s never too early to protect your body before wear and tear sets in or gravity pulls everything forward.<\/p>\n Follow Tom’s Guide on Google News<\/a> to get our up-to-date news, how-tos, and reviews in your feeds. Make sure to click the Follow button.<\/p>\n More from Tom’s Guide Back to Yoga Mats<\/p>\n SORT BYPrice (low to high)Price (high to low)Product Name (A to Z)Product Name (Z to A)Retailer name (A to Z)Retailer name (Z to A) Show more<\/p>\n","protected":false},"excerpt":{"rendered":"If you\u2019re looking for better posture, improved back health and stronger shoulders, start with wall angels. 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