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