The A press 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 palms facing forward. Set your shoulder blades down and back. Keeping your arms straight, press them a little outward and back so your body forms an A. Return 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 A press?
- Get set: Sit or stand up straight with your arms by your sides and your palms facing forward.
- Move: Pull your shoulder blades down and back. Keeping your arms straight, press them a little outward and back so your body forms an A. Return slowly.
- Dose: Hold 3 seconds. Repeat 10 times.
Why does the A press matter before and after PRP?
The A closes the series. It drills the down-and-back shoulder blade position that protects the shoulder in everything else you do.
This is the position we want a treated shoulder to work from. Practicing it daily helps the healing tendon load in a good position.
Which mistakes should you watch for?
- Shrugging up instead of setting down.
- Swinging the arms far behind you.
- Arching your lower back.
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
- Down and back is the goal.
- A small press is enough.
- Back stays flat.
Show us you have it: Show us all four letters, I, Y, T and A, in order at your visit. Anything still unclear? Ask, and we will go over it with you again.
Other shoulder exercises
Keep reading: PRP for the rotator cuff, whether the pain is the shoulder or the neck.
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