Therapeutic exercise
Standing Banded W
Standing version of the Prone W, performed with a resistance band. Simultaneously strengthens the external rotators and scapular retraction in a functional pattern that approaches daily activities — a progression from the Prone W when the patient already tolerates standing load.
How to perform
- Starting position. Stand with feet shoulder-width apart, holding a resistance band with both hands and arms extended forward.
- Step 2. Keep the elbows flexed at 90° and tucked against the trunk, with the forearms parallel to the floor and the hands touching at the front.
- Step 3. Pull the band by separating the hands and externally rotating the shoulders — the elbows stay in place, only the forearms open laterally.
- Step 4. At the endpoint, the scapulae should be retracted and the forearms pointing to the sides in a W shape.
- Return. Return slowly over 3 seconds, without losing the upright trunk posture.
When not to perform
- Acute rotator-cuff tendinopathy
- Recent shoulder post-operative
- Posterior glenohumeral instability
- Medial epicondylitis in an acute phase
- Acute cervical pain
- Acute rotator-cuff injury
Medical disclaimer. These exercises are presented for informational purposes only. Always consult your physician before starting any exercise program, especially in case of acute pain, recent injury, or underlying clinical condition.
Related Exercises
Prone W-Raise
Combines glenohumeral external rotation with scapular retraction in a prone position, forming a W with the body. Simultaneously recruits the posterior rotator cuff and scapular stabilizers — ideal for advanced progression of the Prone series.
Prone T-Raise
Isolation of the middle trapezius and posterior deltoid in a prone position. Component of the Prone I/T/Y/W series — essential for re-balancing the shoulder girdle in patients with upper-crossed syndrome and scapular dyskinesia.
Banded Row
Horizontal pull with elastic resistance, recruiting the rhomboids, middle trapezius, and latissimus dorsi. The fundamental pulling exercise in shoulder-girdle rehabilitation — re-balances the pectoral/dorsal ratio in patients with upper-crossed syndrome.