A wall crawl, also called a “walk up,” is an active range of motion exercise done to work the shoulder. Usually done as part of shoulder rehab, it is a no-impact exercise that requires no special equipment. All you need is a wall and the time to perform 10 repetitions at a time. Do this exercise two to three times a day.
Version One
Stand facing a wall. Place the palm and forearm of your affected arm against the wall so that your elbow is bent to about 90 degrees. Use your fingers to “walk” your hand up the wall until you feel a slight pull or stretch, or until you feel pain. Walk your fingers back down to your starting position to complete one repetition. Do 10 repetitions.
Version Two
Stand facing a wall and press the fingers of your affected arm against the wall at chest height. Crawl your fingers up the wall and slowly rotate your body so that your side – the same side as the hand you are using – is facing the wall. Pause at any time if the movement becomes painful or difficult, then attempt to resume. If you can't, reverse the direction and return to the starting position. Otherwise, continue to crawl your fingers up the wall until you cannot reach any higher, or until you cannot turn your body any more. Crawl your hand back down the wall as you slowly return your body to the starting position. Do 10 repetitions.
Muscles Worked
The wall crawl uses the muscles and tendons in the hand and forearm – the brachioradialis and brachialis -- as well as the rotator cuff muscles, other muscles in the shoulder, the biceps and the triceps. Version two works all of the same muscles, plus the abdominal and chest muscles.
Uses
As mentioned, the wall crawl is commonly prescribed during physical therapy to improve range of motion in the shoulder, elbow, or hand. Injuries or conditions that might require you to perform this exercise include frozen shoulder – also called adhesive capsulitis -- rotator cuff injuries, clavicle fracture, hand or finger injuries and elbow injuries. Follow the advice of your doctor or physical therapist to attain full range of motion and strength.
