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Prone I Raise
- 1 - Lie face down on the floor or a flat bench with your legs extended and your arms reaching straight overhead, forming an “I” shape with your body.
- 2 - Keep your thumbs pointing upward and gently brace your core to maintain a neutral spine.
- 3 - Pull your shoulder blades slightly down and back without shrugging your shoulders toward your ears.
- 4 - Lift both arms a few inches off the floor or bench while keeping them straight and aligned with your ears.
- 5 - Pause briefly at the top and focus on squeezing the upper back and lower traps.
- 6 - Lower your arms back to the starting position in a controlled manner.
- 7 - Repeat for the desired number of repetitions while keeping your neck relaxed and your movement slow and controlled.
