PRONE I-T TRANSITION

This is an end range strengthening exercise for the scapular up-rotators, posterior tilters, and retractors. This also target the shoulder horizontal abductors. Start by lying down on the ground with your arm abducted to roughly 90 degrees. Use one forearm to cushion your forehead so that the neck can be relaxed during this exercise. While in a thumbs down position, raise your arm towards the ceiling. Then abduct the arm as far as tolerable while simultaneously rotating the arm externally (thumbs up position). Reverse the motion to return to start and to complete a repetition. Focus on the scapula during this exercise to generate this movement.

Muscles Involved:

• Lower Trapezius

• Upper Trapezius

• Serratus Anterior

• Rhomboids

• Posterior Deltoids

• Anterior Deltoids

• Rotator Cuff

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