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.
Instructions:
- 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.
Common Errors:
- Allowing the shoulder to shrug up towards the ear.
- Rotating the torso or neck to assist the lift.
- Not fully engaging the scapula before lifting.
- Rushing the movement instead of lifting slowly and with control.
Progressions:
To make the exercise more challenging, you can:
- Hold a light weight in your hand (e.g., a small dumbbell or wrist weight).
- Increase the hold time at the top of the lift.
- Perform the exercise with both arms at the same time for added difficulty.
Regressions:
To make the exercise easier, you can:
- Perform the lift without attempting to raise your hand as high, focusing on smaller lifts.
- Support the arm on a small towel or cushion to decrease the range of motion.
All exercises are provided as an educational resource and should only be completed under the guidance of your physiotherapist.