The prone shoulder series is an excellent grouping of four simple exercises that aim to correct sitting and standing posture, and strengthen the muscles in the upper back for stability throughout shoulder range of motion.
Watch Cameron and Alex as they walk you through this series of shoulder movements, then give them a try on your own. Pay attention as they show you the correct and safe way to perform the movement. This workout is about quality, not quantity!
Movement cues to remember while performing the exercises:
- Keep your chin tucked
- Squeeze shoulders back and down
- Keep your trunk tight
To advance the shoulder series, follow these steps:
- Start by performing 2 sets of 8 repetitions of the Y, T, W and L with no weight
- Add 2 repetitions to each set every week, until you are able to complete 2 sets of 16 repetitions in all four movements without any problems (5 weeks)
- Add weight in 1-2 pound increments, starting again at 2 sets of 8 repetitions
- Advance as necessary
Perform this exercise 2-3 times every week, giving yourself a day or two of rest between sessions. If you are a current patient, please speak with your Physical Therapist before beginning this prone shoulder series to ensure it fits into your rehabilitation timeline.
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