The A press finishes the four-part I-Y-T-A routine for shoulder pain. Standing or sitting tall with your palms facing forward, you set your shoulder blades down and back and move both straight arms slightly out and behind you, like the letter A. You hold for three seconds, return slowly and repeat ten times.
This is one of the home exercises in our physician-directed physiotherapy program. Only do it if it is marked on the home exercise sheet your physician gave you. Unless your sheet says otherwise, do your checked exercises twice a day, every day.
How do you do the A press?
- Get set: Sit or stand tall with arms at your sides and palms facing forward.
- Move: Draw your shoulder blades down and back first. Keeping the elbows straight, ease both arms slightly away from your sides and behind you, making an A. Return slowly.
- Repeat: Hold three seconds. Repeat ten times.
Why does the A press help shoulder pain?
It closes the series by teaching the shoulder blades to settle down and back. That position protects the shoulder during every other movement you make, from reaching to lifting.
How does it fit with your pain procedures?
After a shoulder injection or an orthobiologic treatment, your physician tells you when to start and which exercises to skip for now. The shoulder heals best when it keeps moving in a range it can tolerate.
What mistakes should you avoid?
- Shrugging up instead of settling down.
- Swinging the arms far behind you.
- Arching your lower back.
When should you stop and call us?
Feeling a light stretch, some effort, or mild soreness the next morning is expected. Stop the exercise and call (314) 481-5000 if you notice:
- Pain that is sharp or stabbing
- Pain that climbs two or more points above your usual level and stays up for over an hour
- Numbness, tingling or weakness that is new
- Dizziness or any change in your eyesight
Chest pain, trouble breathing or fainting is an emergency: call 911.
Why keep an exercise log?
Mark one check each time you finish your exercises, and write down one pain number a day. Bring the log to each visit. Your technician tallies the days and has you show one exercise, so any form problem gets caught early.
What to remember
- Down and back is the whole point.
- A small move back is enough.
- Last letter: I, Y, T, then A.
Show us you have it: Run through the whole I-Y-T-A series once for your technician. If any part is unclear, ask, and we will walk through it again at your next visit.
Other shoulder exercises in the program
- Pendulum Exercise for Shoulder Pain
- Wall Walk Exercise for Shoulder Pain
- Band External Rotation for Shoulder Pain
- Band Row Exercise for Shoulder Pain
- I Raise Shoulder Exercise
- Y Raise Shoulder Exercise
- T Raise Shoulder Exercise
Related reading: shoulder pain we treat, what the exercise research shows for rotator cuff pain, frozen shoulder.