Prone T’s: Take Your Mid-Back & Shoulder Strength to a New Level

Staff PT flexing

Therapeutic Associates

Share
Share on facebook
Share on twitter
Share on linkedin
Share on email

This one is called Prone T’s, and it will help to strengthen the muscles of your mid-back — typically one of the weakest muscle groups for many people. This exercise is excellent for your scapula stabilizer muscles and your rotator cuff muscles.

Lay flat, face down, on some kind of stable surface that has open sides and a narrow width if possible. Find an arrangement for your head that allows your neck to remain in a comfortable position, without straining it through the exercise. A small pillow under your face works great, so long as you can breathe!

For this exercise, use the muscles at the middle and base of your shoulder blades primarily, and avoid using your upper trap (upper shoulder) muscles, neck muscles, and low back muscles — these should stay as relaxed and unused as possible.

 

Prone Ts

Put your hands directly out from your shoulders to your sides, forming a “T” (see image above). Make fists with your hands, then stick out your thumbs and point them toward the ceiling. Breathe out, slowly pinch your shoulder blades together, and drive your thumbs upward slowly toward the ceiling until you can’t pinch anymore.

This should be without pain.

Hold this pinching for 3 seconds, then slowly relax back down to the starting position. Repeat 10-15 times, as you are able.

You can slowly add weight to your hands if this is very easy for you, but if you start to feel you’re losing good form by using anything more than just a little of your neck muscles, upper trapezius muscles, or low back muscles — any of the red arrows in the picture — you’re done with this one for the day!

Start your journey to pain-free living today.

Our experts are committed to providing effective, efficient, and compassionate care to help you live a pain-free, active life. Our passion is to help every patient reach their goals on their journey to recovery and optimal performance.

Older couple walking outdoors laughing
Daughter on fathers shoulders in open field

Blog Posts You May Be Interested In

Health & Wellness
We each have the capacity to strengthen our immune systems. Our daily habits and routines impact our ability to defend ourselves against the things that make us sick. Take steps toward a healthier tomorrow through these four strategic actions.
Fitness
Prioritizing your health while at work doesn’t have to be difficult. Add simple movements throughout the day to increase your weekly physical activity and boost your health and fitness while making it easier to reach your goals. A physical therapist can help you overcome obstacles and get started today.
Fitness, injury prevention
Fitness
While each aspect of setting SMART goals matters, what truly distinguishes the successful endeavors from the unsuccessful is whether or not the goals matter to the person setting them. When a goal is autonomous there is a greater willingness to push toward success, even in the face of adversity.
Exercise, Fitness

How can we help you today?