Prone T-Raise

What is Prone T-Raise:

The Prone T-Raise is a bodyweight upper-body mobility exercise that strengthens the upper-back muscles, particularly the rhomboids, middle region of the trapezius, and rear deltoids. It is performed lying face down (prone) on a flat surface and positioning the arms extended to your sides to create a "T" shape with your body. It's a valuable exercise for strengthening and stabilizing the shoulder joint, enhancing posture, and reducing the risk of injuries.

Key Benefits:

  • Upper Back Strength: Builds strength in the rear delts, rhomboids, middle trapezius, and supporting muscles, essential for movements that require shoulder retraction.
  • Shoulder Mobility and Stability: Enhances scapular control and stability, reducing the risk of shoulder impingement and injuries.
  • Rehabilitation and Injury Prevention: Often used in injury prevention for improving shoulder joint stability and recovery programs to address muscular imbalances.
  • Improved Posture: Strengthening the muscles of the upper back promotes better posture, reducing the likelihood of postural imbalances and associated discomfort.
  • Functional Performance: Helps improve athletic performance by enhancing scapular mobility and upper-body mechanics.
  • Convenience: This exercise can be performed virtually anywhere without equipment, making it accessible and convenient for most individuals.

Variations:

  • Prone Y-Raise: Position your body in a "Y" shape with your arms, targeting the lower region of the trapezius and lateral deltoids.
  • Prone I-Raise: Position your body in an "I" shape with your arms, targeting the middle region of the trapezius and rear deltoids.
  • Prone W-Raise: Position your body in a "W" shape with your arms, targeting the middle region of the trapezius.
  • Weighted Prone T-Raise: Hold light dumbbells or weight plates in each hand to increase the intensity and maintain a sufficient degree of effort.

How to perform Prone T-Raises:

  • Starting Position: Lie face down on a flat surface with your arms extended and placed each sides, forming a T-shape with your body, thumbs pointing up, and shoulders externally rotated.
  • Execution: Initiate the movement by raising your arms and retracting your shoulders (pressing your shoulder blades together). Hold the top position briefly, then lower your arm back to the starting position with control.
  • Repetition: Repeat the movement for your desired number of repetitions.

Breathing Technique:

Proper breathing is crucial for maximizing performance and maintaining stamina throughout the exercise. Experiment with what you're comfortable with and let you perform your best. For starters, you can try the following:

  • Inhale: Inhale at the starting position or as you lower your arms back to the starting position.
  • Exhale: Exhale at the top/end position.
  • Scapular Engagement: Maintain scapular depression throughout the exercise to stabilize the shoulders and engage the muscles more effectively
  • Neutral Spine: Maintain a neutral spine throughout the movement to prevent strain on your lower back. There's no need for any spinal extension.
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    Additional Information:

    Ways to make it easier:

    • Decreasing the Range of Motion - partial reps, only go as far as you can handle
    • Doing it while standing with a little forward lean - mimic the movement and make sure you feel the tension on the targeted areas/muscles

    Ways to make it harder:

    • Playing with the Tempo & adding an Isometric phase (pause/hold)
    • Lifting your arms and retracting your scapulae as much as possible
    • Adding resistance - external force like a partner, resistance bands, or weights