Prone Shoulder Mobility

In this video I am demonstrating the prone shoulder mobility exercise. This exercise is great for strengthening the shoulder and the upper back and improving postural strength. Both arms moving together Instructions: 1) Lay on your stomach with your head in neutral, hands at your sides and palms up towards the ceiling. 2) Lift your head, upper chest, and hands off of the floor slightly while maintaining the neutral head position. Squeeze the shoulder blades down and back towards your buttocks. 3) Maintaining the shoulder blade and head position, raise the arms out to the side in a T position. Rotate your palms down towards the floor during this transition. Pause. 3) Maintaining the shoulder blade and head position, raise the arms overhead in a Y position. Rotate your thumbs up towards the ceiling during this transition. Pause 4) Move back to the T position and pause 5) Move back to the starting position and pause. Repeat exercise as prescribed by your physical therapist. Both arms different directions Instructions: 1) Lay on your stomach with your head in neutral. Have the RIGHT hand at your side with the palm up towards the ceiling. The LEFT hand will be overhead in a Y position with the thumb up towards the ceiling. 2) Lift your head, upper chest, and hands off of the floor slightly while maintaining the neutral head position. Squeeze the shoulder blades down and back towards your buttocks. 3) Maintaining the shoulder blade and head position, raise the arms out to the side in a T position. Rotate your palms down towards the floor during this transition. Make sure to keep your arms straight and totally off of the floor the entire time. Pause. 3) Maintaining the shoulder blade and head position, move the LEFT hand to your side with the palm up towards the ceiling. Move the RIGHT hand overhead in a Y position with the thumb up towards the ceiling. 4) Move back to the T position and pause. 5) Move back to the starting position and pause. Repeat exercise as prescribed by your physical therapist. Tips: -Try to keep your arms straight and totally off of the floor the entire exercise. If you can't clear the floor at any point in the motion, do not move past this position. -Make sure to keep your head in a small chin tuck position to maintain the spinal posture. -DO NOT hyperextend the spine when lifting your torso. You are NOT aiming to be in a cobra position. Just lift enough to feel your spinal muscles activate and clear your head/chest from the floor. -If you feel a strain in your neck, make sure you are not losing the shoulder blade position. It is common that as you get tired, your shoulder blade will start moving up towards your ears instead of staying in towards the spine. -You can make this harder by adding a small hand weight. DISCLAIMER: This video is not to be used as medical advice or a treatment plan, and is intended for general education and demonstration purposes only. This video should not be used to self diagnose or self treat any medical or physical condition. Consult with your healthcare professional before attempting any exercise program. If any exercise promotes pain, refrain from performing that exercise and seek professional medical attention