Have your teen stand with their back against a wall, heels a few inches out. Can their head, upper back, and backside all touch the wall at the same time without straining? If their head hangs forward or their shoulders roll away from the wall, they're not alone. Hours of looking down at phones and laptops, plus a heavy backpack, pull the shoulders forward day after day.
Wall angels are a simple way to work the muscles between the shoulder blades and practice standing tall. They take about three minutes.
Try this: wall angels
- Stand with the back against a wall, feet about 6 inches out, knees slightly soft.
- Let the head, upper back, and backside rest on the wall. Gently draw the ribs down so the lower back doesn't arch far off the wall.
- Raise the arms into a goal post shape: elbows bent to 90 degrees at shoulder height, with the backs of the arms and hands toward the wall. They don't need to touch if that's a strain.
- Slowly slide the arms up the wall as far as possible while keeping the head and back in place. Take about 3 seconds.
- Slide the arms back down to the goal post, gently squeezing the shoulder blades down and together. Take another 3 seconds.
- Breathe slowly the whole time. Smooth and controlled is better than a big range.
Sets and reps: 2 sets of 8 to 10 reps, once a day. Right after homework or before bed works well.
Easier version: Step the feet a little farther from the wall, or do the same motion lying face up on the floor with knees bent.
Harder version: Pause for 2 seconds at the top of each rep.
One more habit worth building: bring the phone up toward eye level instead of dropping the head down to it. It's a small change, but it adds up over a day of scrolling and texting.
Safety note: Stop if your teen feels pain, or numbness or tingling in the arms or hands. A stretching feeling in the upper back is fine; pain is not. If they've had a shoulder or neck injury or surgery, check with their doctor or physical therapist before starting. I'm a NASM-certified personal trainer, not a physician or physical therapist, so this is general fitness information, not medical advice.
If you'd like a full plan for your teen's strength and posture, I offer parents a free 15-minute phone consult. Book at evergreentrainingva.com or text me at (215) 760-0870. I train teens in their homes in Reston, Chantilly, Oakton, and nearby towns.