shoulder focus
Table Slide
Sliding the arm forwards along a table on a towel, so the table takes the weight of the arm while the shoulder moves.
Key cue: Slide forward on the towel, shoulder relaxed, return slowly.
Area
shoulder
Level
beginner
Volume
10 reps
Goal
mobility
How to do it
- 1Sit at a table with your forearm resting on a small towel, thumb pointing up.
- 2Slide your hand forward along the table, leaning your body forward from the hips as you go.
- 3Go only as far as feels comfortable, then slowly slide back.
- 4Repeat, then try sliding diagonally out to the side.
Easier and harder versions
- Easier
- Slide a shorter distance, sitting tall.
- Harder
- Pause for 3 seconds at the furthest comfortable point.
Helps with
Commonly used for:
Shoulder stiffnessFrozen shoulderRecovery after shoulder injury
Read more
Benefits
- Moves a stiff or sore shoulder with the arm supported
- Needs only a table and a towel
- A gentle start before wall slides
Muscles worked
Mobility. Gently moves your shoulder, upper back and rotator cuff.
ShoulderUpper backRotator cuff
Form tips
- Let your body lean do the work if the shoulder is sore.
- Keep your neck relaxed and your shoulder down.
Common mistakes
- Shrugging the shoulder up as you slide.
- Pushing past a sharp pain.
When to avoid or modify
- Stop if it causes a sharp pinch at the front or top of the shoulder.
- After shoulder surgery or an injury, keep to the movement limits you have been given.
If in doubt, check with a qualified physiotherapist before continuing.