The I raise opens the four-part I-Y-T-A series, a shoulder blade routine for shoulder pain. Standing or sitting tall with arms at your sides and thumbs forward, you set your shoulder blades down and back, then lift both straight arms forward and up overhead in the shape of the letter I. You hold for three seconds, lower 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 I raise?
- Get set: Sit or stand tall. Arms hang at your sides with your thumbs pointing forward.
- Move: Set your shoulder blades down and back. Lift both arms, elbows straight, forward and then overhead so your body makes the letter I. Lower slowly.
- Repeat: Hold three seconds at the top. Repeat ten times.
Why does the I raise help shoulder pain?
It trains the lower shoulder blade muscles. Those muscles rotate the shoulder blade out of the way when you reach overhead, so the tendons on top of the shoulder do not get pinched.
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 as your arms go up.
- Bending your elbows.
- Arching your back to reach higher.
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
- Set the shoulder blades first, then lift.
- Straight arms, thumbs leading.
- I is the first of four: I, Y, T, A.
Show us you have it: Show your technician one I raise and tell us which letter comes next. 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
- Y Raise Shoulder Exercise
- T Raise Shoulder Exercise
- A Press Shoulder Exercise
Related reading: shoulder pain we treat, what the exercise research shows for rotator cuff pain, frozen shoulder.