Prone I-Raise

ShoulderScapula
Written By David Song

PRONE I-RAISE

This is an end range strengthening exercise for the scapular up-rotators and posterior tilters. Start by lying down on the ground with your arm abducted to roughly 160 to 180 degrees. Use one forearm to cushion your forehead so that the neck can be relaxed during this exercise. While in a thumbs up position, raise your arm towards the ceiling and hold the end range for up to 7 seconds. Focus on the up rotation of the scapula during this exercise to generate this movement.

Muscles Involved:

  • Lower Trapezius

  • Upper Trapezius

  • Serratus Anterior

  • Anterior Deltoids

Related Conditions:

  • Winged Scapula / Scapular Dyskinesia

  • Shoulder Impingement

  • Rotator Cuff Tear

  • Upper Cross Syndrome

  • Cervicothoracic Junction Irritation

  • Chronic Neck Pain

  • Upper Trapezius Myalgia

Related Exercises

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Quadruped Scapular Circles
Cervicoscapular Dissociation, Levator Scapulae, Scapula, Scapula Posterior Tilting, Scapula Protractor, Scapular Depression, Scapular Depressor, Scapular Dyskinesis, Scapular Elevation, Scapular Elevator, Scapular Lateral Glide, Scapular Mobility, Scapular Posterior Tilt, Scapular Protraction, Scapular Protractor, Scapular Retraction, Scapular Retractors, Scapular Up Rotation, Scapular Winging, Winged Scapula
Quadruped Scapular Circles
Cervicoscapular Dissociation, Levator Scapulae, Scapula, Scapula Posterior Tilting, Scapula Protractor, Scapular Depression, Scapular Depressor, Scapular Dyskinesis, Scapular Elevation, Scapular Elevator, Scapular Lateral Glide, Scapular Mobility, Scapular Posterior Tilt, Scapular Protraction, Scapular Protractor, Scapular Retraction, Scapular Retractors, Scapular Up Rotation, Scapular Winging, Winged Scapula
Cervicoscapular Dissociation, Levator Scapulae, Scapula, Scapula Posterior Tilting, Scapula Protractor, Scapular Depression, Scapular Depressor, Scapular Dyskinesis, Scapular Elevation, Scapular Elevator, Scapular Lateral Glide, Scapular Mobility, Scapular Posterior Tilt, Scapular Protraction, Scapular Protractor, Scapular Retraction, Scapular Retractors, Scapular Up Rotation, Scapular Winging, Winged Scapula
Banded Scapular Up Rotation
Scapular Up Rotation, Scapula, Scapular Mobility, Serratus Anterior, Upper Trapezius, Lower Trapezius
Banded Scapular Up Rotation
Scapular Up Rotation, Scapula, Scapular Mobility, Serratus Anterior, Upper Trapezius, Lower Trapezius
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Bilateral Y-Raise Lift Off
Scapular Winging, Winged Scapula, Scapula Posterior Tilting, Scapular Posterior Tilt, Lower Trapezius, Scapular Dyskinesis, Scapula, Scapular Mobility, Scapular Up Rotation
Bilateral Y-Raise Lift Off
Scapular Winging, Winged Scapula, Scapula Posterior Tilting, Scapular Posterior Tilt, Lower Trapezius, Scapular Dyskinesis, Scapula, Scapular Mobility, Scapular Up Rotation
Scapular Winging, Winged Scapula, Scapula Posterior Tilting, Scapular Posterior Tilt, Lower Trapezius, Scapular Dyskinesis, Scapula, Scapular Mobility, Scapular Up Rotation
Prone Elbow Raise
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Shoulder, Scapular Up Rotation, Scapular Posterior Tilt, Lower Trapezius, Upper Trapezius, Trapezius, Levator Scapulae, Scapular Stability
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Foam Roller Floor Slide
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Foam Roller Floor Slide
Scapular Protraction, Scapular Protractor, Serratus Anterior, Lower Trapezius, Upper Trapezius, Scapular Stability, Scapular Up Rotation, Shoulder Stability, Shoulder, Scapula
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TYI
Levator Scapulae, Scapula, Cervicoscapular Dissociation, Scapulothoracic Dissociation, Scapula Posterior Tilting, Scapular Dyskinesis, Scapular Mobility, Scapular Retraction, Scapular Up Rotation, Shoulder End Range Strengthening, End Range Strengthening
TYI
Levator Scapulae, Scapula, Cervicoscapular Dissociation, Scapulothoracic Dissociation, Scapula Posterior Tilting, Scapular Dyskinesis, Scapular Mobility, Scapular Retraction, Scapular Up Rotation, Shoulder End Range Strengthening, End Range Strengthening
Levator Scapulae, Scapula, Cervicoscapular Dissociation, Scapulothoracic Dissociation, Scapula Posterior Tilting, Scapular Dyskinesis, Scapular Mobility, Scapular Retraction, Scapular Up Rotation, Shoulder End Range Strengthening, End Range Strengthening
Trap 3 Raise
Shoulder, Shoulder Flexion, Shoulder Strengthening, Lower Trapezius, Trapezius, Upper Trapezius, Levator Scapulae, Anterior Deltoid, Scapula Posterior Tilting, Scapular Up Rotation, Scapular Elevation
Trap 3 Raise
Shoulder, Shoulder Flexion, Shoulder Strengthening, Lower Trapezius, Trapezius, Upper Trapezius, Levator Scapulae, Anterior Deltoid, Scapula Posterior Tilting, Scapular Up Rotation, Scapular Elevation
Shoulder, Shoulder Flexion, Shoulder Strengthening, Lower Trapezius, Trapezius, Upper Trapezius, Levator Scapulae, Anterior Deltoid, Scapula Posterior Tilting, Scapular Up Rotation, Scapular Elevation
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Rebound Y-Raise
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Dowel Prone Press
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Shoulder Mobility, Shoulder, Posture, Scapular Mobility, Scapular Retraction, Scapular Up Rotation, Scapula Posterior Tilting, Scapular Dyskinesis, Rotator Cuff, Scapulothoracic Joint
Shoulder Mobility, Shoulder, Posture, Scapular Mobility, Scapular Retraction, Scapular Up Rotation, Scapula Posterior Tilting, Scapular Dyskinesis, Rotator Cuff, Scapulothoracic Joint
David Song
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Prone I-T Transition
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Y-Raise Hurdles