I raise exercise ยท shoulder pain
The I raise exercise opens the I, Y, T, A series and trains the shoulder blade to rotate as you reach overhead.
The I raise is a home shoulder exercise: standing tall with thumbs forward, you first settle your shoulder blades low and back, then float both straight arms forward and upward until they point at the ceiling, the letter I, hold 3 seconds, and lower slowly, 10 times.
Skip this one unless it is marked on the home program your physician gave you. Unless your instructions say otherwise, do your marked exercises twice a day, every day, and tick off each session in your log.
Step by step: the I raise
- Set up: Stand or sit tall, arms at your sides, thumbs facing forward.
- Move: Settle the shoulder blades low and back first. Then bring both straight arms up in front until they point at the ceiling, an I. Lower slowly.
- Count and hold: Hold 3 seconds. Repeat 10 times. Twice a day.
Why the I raise matters after a procedure
Reaching overhead depends on the shoulder blade tilting and rotating under the arm. Weak muscles at the bottom of the shoulder blade leave the blade in the way, and tissue gets pinched at the top of the shoulder. The I raise trains that rotation first, before the angles of the Y, T and A. See shoulder pain treatment for what else can be going on.
Which mistakes undo it?
- Shrugging as the arms rise.
- Bending the elbows.
- Arching the low back to get the arms higher.
When to stop for the day
Expect a mild stretch, some effort, and maybe a little soreness the next morning. Quit for the day and phone (314) 886-5620 if you get:
- Numbness, tingling or weakness that was not there before
- A sharp, stabbing pain
- Pain that rises 2 points or more above your starting number and does not settle within an hour
- Lightheadedness, or your vision changing
Fainting, chest pain or a struggle to breathe: dial 911, not our office.
What to remember
- Shoulder blades set first, arms second.
- Elbows straight, thumbs leading.
- Height comes from the shoulder, not the back.
Last step. Show us you have it: Right here in the clinic, demonstrate the I, then name the next three letters in the series. Unsure about any step? We run through it with you again next time.
Why bring your exercise log?
The log is how we tell the difference between an exercise that is not working and an exercise that is not being done. At each visit your technician counts the sessions you checked off, notes your daily pain number, and watches you do one exercise to correct your form before small errors become habits.
Related reading
- The painstl.com physiotherapy program, every station and test
- Pendulum, another shoulder exercise
- Wall walk, another shoulder exercise
- Outward turn with band, another shoulder exercise
- Band row, another shoulder exercise
- Y raise, another shoulder exercise
- T raise, another shoulder exercise
- A press, another shoulder exercise
Need the plan built around your injection?
A physician examines you first and decides which shoulder exercises fit your diagnosis and the procedure you had.
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