T-RAISE ROTATION

The t-raise rotation exercise is an end range mobility exercise. This exercise requires a tennis or lacrosse ball. Start by lying down on your belly and grip onto a ball with max strength. Keep your arm abducted to 90 degrees and extend the shoulder to raise your fist towards the ceiling. Maintain maximal shoulder extension while rotating the arm in both directions. Rotate both clockwise and counter-clockwise while changing directions once you’ve reached each end range.

Muscles involved:

• rotator cuff

  • infraspinatus

  • teres minor

  • subscapularis

• middle trapezius

• posterior deltoid

• rhomboids

Related conditions:

• rotator cuff tendinitis

• shoulder impingement

• dynamic shoulder instability

Exercise videos