The T raise is step three of the four-part I-Y-T-A routine for shoulder pain. Tall, thumbs pointing up, you pinch your shoulder blades together and lift both arms sideways to shoulder level, so your body spells a T. 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 T raise?
- Get set: Sit or stand tall with your arms hanging and thumbs toward the ceiling.
- Move: Pinch your shoulder blades together. Lift both straight arms out to the side until they are level with your shoulders, forming a T. Lower slowly.
- Repeat: Hold three seconds. Repeat ten times.
Why does the T raise help shoulder pain?
It strengthens the middle of the upper back. Those muscles draw the shoulders back, which takes strain off the neck and gives the shoulder joint a better position to work from.
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?
- Raising the arms above shoulder height.
- Bending your elbows.
- Leaning your body backward.
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
- Shoulder height and no higher.
- Squeeze the shoulder blades together.
- Third letter of four.
Show us you have it: Show your technician one T raise and stop at shoulder height. 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
- A Press Shoulder Exercise
Related reading: shoulder pain we treat, what the exercise research shows for rotator cuff pain, frozen shoulder.