How to do Wall Pike
StandingHoldIntermediate
Wall Pike is a standing stretch for your upper back, shoulders and chest.
Step by step
- 1Start on hands and knees in a tabletop position with feet near a wall.
- 2Walk feet up the wall until your body forms an L-shape.
- 3Keep arms straight and palms pressed into the floor.
- 4Hold this position.
What you should feel
Let your head hang between your arms.
Form tips
- Distribute weight evenly between hands. Keep neck relaxed with head between arms.
- Stay steady… there's no rush.
- Feel your shoulders working… and opening.
Make it easier
If this is too much, keep your feet lower on the wall.
Coming out of it
Slowly walk your feet down… knees to the floor… and rest.
Muscles it works
Move slowly and stop if anything hurts. This is general guidance, not medical advice; check with a professional if you're injured or recovering.
Do Wall Pike with a coach
In BendEase, a voice coach talks you into Wall Pike, cues you through the hold, while the guided video shows you exactly how. It's built into routines for your upper back and shoulders.
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