PRONE T-RAISE

This is an end range strengthening exercise for the scapular retractors and 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 up position, raise your arm towards the ceiling and hold the end range for up to 7 seconds. Focus on the retraction of the scapula during this exercise to generate this movement.

Muscles Involved:

• Posterior Deltoid

• Rhomboids

• Middle Trapezius

Related Conditions:

• Winged Scapula / Scapular Dyskinesia

• Shoulder Impingement

• Rotator Cuff Tear

• Upper Cross Syndrome

• Cervicothoracic Junction Irritation

• Chronic Neck Pain

• Upper Trapezius Myalgia

• Rhomboid Strain

Realted Exercises