Therapeutic exercise
Prone Shoulder Extension
Strengthening of shoulder extension in a prone position, recruiting the latissimus dorsi, posterior deltoid, and long head of the triceps. Complements bicipital work in the opposite plane — essential for balancing the strength pattern around the glenohumeral joint.
How to perform
- Starting position. Lie face-down on a bench, with the arms hanging down and a light dumbbell in each hand.
- Step 2. Keeping the elbows extended, raise the arms backward (shoulder extension), bringing the hands toward the hips.
- Step 3. At the endpoint, feel the contraction of the latissimus dorsi and posterior deltoid — the scapulae should be retracted.
- Step 4. Hold for 2 seconds at the top and lower slowly over 3 seconds.
- Return. Keep the neck neutral, looking at the floor, without compensating with lumbar extension.
When not to perform
- Posterior glenohumeral instability
- Acute rotator-cuff injury
- Low back pain in prone
- Cervical pain in extension
- Recent shoulder surgery
- Bicipital tendinopathy in an acute phase (stretches the tendon)
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 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.
Banded Dynamic Hug
Resisted scapular protraction with a resistance band, mimicking the motion of giving a hug. Isolates the serratus anterior in a functional pushing pattern — complements the supine serratus punch in the progression of scapular-dyskinesia rehabilitation.