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Wall angels for posture: how to do them
A wall angel is a slow arm slide against a wall. Your lower back, head and hips stay in contact with the wall while your arms move up and down like a snow angel. It is a popular, low-effort drill for people who spend long hours at a desk or on a phone.
Wall angels are a simple movement drill, not a proven fix for posture on their own. Think of them as one small part of a day that also includes regular movement breaks. If your arms or wrists lift off the wall, that is your current range, and it is fine to stop there.
How to do it
- Stand with your back, head and hips against a wall, feet a short step out.
- Place your arms against the wall like a goalpost, elbows bent 90 degrees.
- Slide your arms up and down as far as is comfortable.
Dose: 8 repetitions, slow and controlled.
Tip: Keep your lower back gently in contact with the wall. Do not force the range.
Common mistakes
- Letting the lower back arch away from the wall or the ribs flare. Go only as far as you can keep contact.
- Shrugging your shoulders toward your ears as the arms rise.
- Forcing the arms up when elbows or wrists lift off the wall. Stop where contact is lost and lower again.
- Holding your breath or rushing. Slow and smooth is the point.
If standing against a wall is awkward, the Mo app also has a lying version called Floor Angel, where you slide your arms on the floor instead. See the floor angel guide.
When to stop and see a professional
Stop and speak to a doctor or physiotherapist if you notice:
- numbness, tingling or weakness in an arm, hand, leg or foot
- pain that spreads (radiates) down an arm or leg
- pain that started after an accident, fall or other injury
- loss of bladder or bowel control, or numbness between your legs (seek emergency care)
- pain that keeps getting worse, wakes you at night, or comes with fever or unexplained weight loss
Do this with Mo, a 5-minute guided routine app
Mo the sloth guides short daily posture, neck and back exercises, with gentle reminders and a pain check-in. Learn more about Mo.
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- Tech neck exercises: 3 gentle moves
- Mo: Posture & Back Pain Relief app