Prone T's/I's help strengthen postural muscles

Lying on your stomach with your arms to your side form a T, while keeping your thumb to the ceiling.

Lower your shoulder blades down and back towards your opposite back pocket.

Raise your arms off the floor about 1 inch. Hold for 5 seconds.

Lower arms, then relax your shoulders.

After three sets of T's perform sets in an I position while having palms toward the floor.
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Recommended to begin:
15 reps, 3 sets, 2x a day. 

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Some contraindactions:
Only stretch to tolerance.
Prone Shoulder T's & I's- Download this excercise
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Begin with your arms at your side while holding a resistance band down with one foot.

Raise both arms forward and up in front of you to level of shoulder height.

Keep elbows straight and shoulder blades close together.

Return to starting position




This exercise can be advanced by utilizing dumbbells or thicker resistance bands.
Recommended to begin:
 15 reps, 3 sets, 2x a day.

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This exercise can be advanced by utilizing dumbbells or thicker resistance bands.
Abduction with resisitance band- Download this excercise
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Rows
  • Secure resistance band to a door 
  • This is recommended to be done standing but may be done sitting at edge of a chair
  • Keep your back aligned with correct posture
  • Hold band with both hands out in front of your thumbs toward the ceiling

  • Pull back bending elbows and squeezing shoulder blades together
  • Return to starting position and repeat
​Recommended to begin:
 15 reps, 3 sets, 2x a day. 

Avoid shrugging of shoudlers to get the full benefit of the stretch
Row Stretch Protocol- Download this Excercise
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