The I 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 facing forward. Set your shoulder blades down and back. Keep the elbows straight and lift both arms forward and up over your head, making the letter I. Lower slowly. Hold 3 seconds overhead. 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 I raise?
- Get set: Sit or stand up straight with your arms by your sides and your thumbs facing forward.
- Move: Pull your shoulder blades down and back. Keep the elbows straight and lift both arms forward and up over your head, making the letter I. Lower slowly.
- Dose: Hold 3 seconds overhead. Repeat 10 times.
Why does the I raise matter before and after PRP?
The I is the first letter in the I, Y, T, A series. It works the lower muscles of the shoulder blade, which allow an overhead reach with no pinch at the top of the shoulder.
Pinching at the top of the shoulder is one way a cuff tendon keeps getting irritated. Better shoulder blade control lowers that load on a tendon that has been injected.
Which mistakes should you watch for?
- Shrugging as the arms go up.
- Bending the elbows.
- Arching your back to get the arms higher.
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
- Set the shoulder blades first.
- Straight elbows, thumbs forward.
- Only as high as you can go without a pinch.
Show us you have it: Lift into the I for us, then name the letter that comes after it. 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.
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St. Louis, MO 63044