The T raise is a home exercise we teach for shoulder pain, both while a shoulder is being prepared for PRP and while it recovers afterward. Sit or stand up straight with your arms by your sides and your thumbs pointing up. Pinch your shoulder blades toward each other. Raise both arms out to the sides, elbows straight, up to shoulder height so you form a T. Lower slowly. Hold 3 seconds. Repeat 10 times.
Your physician marks which exercises are yours on your home sheet. If this one is marked, do it twice a day unless your sheet says something else.
How do you do the T raise?
- Get set: Sit or stand up straight with your arms by your sides and your thumbs pointing up.
- Move: Squeeze your shoulder blades together. Raise both arms out to the sides, elbows straight, up to shoulder height so you form a T. Lower slowly.
- Dose: Hold 3 seconds. Repeat 10 times.
Why does the T raise matter before and after PRP?
The T builds the middle of the upper back. Those muscles draw the shoulders back and ease the strain on the neck and the front of the shoulder.
A shoulder that rounds forward crowds the cuff tendon. Building the upper back opens that space while the tendon recovers.
Which mistakes should you watch for?
- Raising the arms above shoulder level.
- Bending the elbows.
- Leaning your body backward.
When should you stop and call us?
Mild stretching, a little discomfort or some soreness the next morning is expected. Stop the exercise and call (314) 886-5092 if you notice:
- Pain that is sharp or stabbing
- Pain at least 2 points above your usual number that is still there an hour later
- Numbness, tingling or weakness that is new
- Dizziness or a change in your vision
- New swelling, heat or redness at an injection site
Call 911 for chest pain, trouble breathing or fainting.
Keep a log
Mark the log whenever you finish a session, and write down one pain score per day. Bring the log to each visit. Your technician counts how many days you did them and has you show one move so we can check your form.
What to remember
- Arms stop at shoulder height.
- Pinch the shoulder blades together.
- Stand tall; no leaning back.
Show us you have it: Do the T for us and tell us the height where your arms stop. Anything still unclear? Ask, and we will go over it with you again.
Other shoulder exercises
Keep reading: PRP for the rotator cuff, shoulder injuries after an accident.
This exercise belongs to our physiotherapy program for PRP and joint care, in which a physician orders and oversees every part of your care.
Not sure this exercise is right for you?
Your physician decides which exercises fit your shoulder and when to start them around an injection. Book an evaluation or get the free guide.
12174 Natural Bridge Rd, Suite 303
St. Louis, MO 63044