Exercise Spotlight: Shoulder I's, T's, H's, and Y's

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Whether you are a climber, swimmer, hockey player, ball sport enthusiast, dog-ball-thrower, or are simply looking for a few upper body exercises to add into a comprehensive strength routine, this series of stabilization exercises is a good place to start. They are great for working the posterior rotator cuff and scapular retractors as well as thoracic and cervical stabilization. The primary muscles targeted are:

  • The infraspinatus, and teres major

  • Lower, middle, and upper traps

  • Thoracic paraspinals

  • Cervical multifidi and paraspinals

Here are some great reasons to incorporate these exercises into your life:

  • Shoulder stabilization and strengthening

  • Warm-up to prep for higher level upper body strengthening

  • Postural correction

  • Improving shoulder and upper thoracic mobility

If you are experiencing pain with these exercises, you may consider consulting with your doctor or physical therapist before continuing.

Pay attention to the specific cueing discussed in the videos

Maintain shoulder blade squeeze as you lift palms towards ceiling *Avoid shrugging shoulders *Hold weights that make the exercise appropriately difficult Anya Gue, PT, DPT, OCS Missoula Physical Therapy
Thumb points towards ceiling *Maintain 90 degree angle at shoulder as you lift arms *Maintain scapular retraction (shoulder blade squeeze) as you lift arms Anya Gue, PT, DPT, OCS Missoula Physical Therapy
Maintain 90/90 degree angle at shoulder and elbow *Maintain scapular retraction (shoulder blade squeeze) as you lift arms and rotate back of hands towards ceiling *Elbow should not move as you rotate forearm *Maintain 90 degree angle at shoulder as you lift arms *Maintain scapular retraction (shoulder blade squeeze) as you lift arms Anya Gue, PT, DPT, OCS Missoula Physical Therapy
Thumbs point towards ceiling *Shoulder blades squeeze together as you lift arms *Shoulder blades will slightly shrug towards ears, don't try to pull them down back Anya Gue, PT, DPT, OCS Missoula Physical Therapy

Please comment below or email endurancephysio@gmail.com with any questions!