This exercise is a fantastic way to strengthen the shoulder’s rotator cuff, especially the subscapularis, while also improving shoulder mobility. This exercise is often prescribed to enhance internal rotation and scapular control, which is essential for shoulder health, particularly for individuals recovering from shoulder impingements or rotator cuff injuries. By lifting the arm off the lower back while lying prone, you also work on your scapular stability and posture muscles.
- Begin by lying face down (prone) on a comfortable surface with your arms at your sides.
- Place one hand behind your back, around the lower spine area. Your palm should be facing upwards.
- Keep your neck in a neutral position, chin tucked slightly, and your head resting gently on the surface.
- Engage your shoulder blades by gently drawing them down and together.
- Without twisting your torso or neck, lift your hand off your lower back, raising your arm as high as you comfortably can.
- Hold the lift for a moment, ensuring that your shoulder remains down, not hiked up towards your ear.
- Slowly lower your hand back to the starting position.
- Complete repetitions as prescribed by your physiotherapist.