The wall walk is a home exercise we teach for shoulder pain, both while a shoulder is being prepared for PRP and while it recovers afterward. Stand facing a wall, about one arm length away. Creep your fingertips up the wall, step by step, as high as feels okay. Creep them back down. Rest 5 seconds at the highest point. Repeat 10 times.
Your physician marks which exercises are yours on your home sheet. If this one is marked, do it twice a day unless your sheet says something else.
How do you do the wall walk?
- Get set: Face a wall and stand about an arm’s length from it.
- Move: Creep your fingertips up the wall, step by step, as high as feels okay. Creep them back down.
- Dose: Rest 5 seconds at the highest point. Repeat 10 times.
Why does the wall walk matter before and after PRP?
The wall carries part of your arm, so you can raise it a little higher each day without forcing the joint.
A cuff tendon that is healing still needs the shoulder to keep its reach. This exercise protects that reach while the tendon does its repair work.
Which mistakes should you watch for?
- Hiking your shoulder up toward your ear.
- Bending backward to reach higher.
- Pushing past a mild stretch.
When should you stop and call us?
Mild stretching, a little discomfort or some soreness the next morning is expected. Stop the exercise and call (314) 886-5092 if you notice:
- Pain that is sharp or stabbing
- Pain at least 2 points above your usual number that is still there an hour later
- Numbness, tingling or weakness that is new
- Dizziness or a change in your vision
- New swelling, heat or redness at an injection site
Call 911 for chest pain, trouble breathing or fainting.
Keep a log
Mark the log whenever you finish a session, and write down one pain score per day. Bring the log to each visit. Your technician counts how many days you did them and has you show one move so we can check your form.
What to remember
- Fingers walk; the shoulder stays down.
- Stop at a mild stretch.
- Hold 5 seconds at the top.
Show us you have it: Mark your highest point on the wall at home and show us the same reach at your visit. Anything still unclear? Ask, and we will go over it with you again.
Other shoulder exercises
Keep reading: PRP for the rotator cuff, whether the pain is the shoulder or the neck.
This exercise belongs to our physiotherapy program for PRP and joint care, in which a physician orders and oversees every part of your care.
Not sure this exercise is right for you?
Your physician decides which exercises fit your shoulder and when to start them around an injection. Book an evaluation or get the free guide.
12174 Natural Bridge Rd, Suite 303
St. Louis, MO 63044