Step by Step Guide

  1. Lie face down on a mat or the floor with your arms extended out to the sides, forming a “T” shape.
  2. Keep your palms facing down towards the floor and your legs straight and together.
  3. Engage your core muscles by drawing your navel towards your spine to stabilize your torso.
  4. Exhale and lift your chest and arms off the ground, focusing on raising your arms towards the ceiling.
  5. Keep your arms straight and try to lift them as high as comfortably possible without straining
  6. As you lift your arms, focus on squeezing your shoulder blades together to engage the muscles of the upper back.
  7. Keep your neck in a neutral position and avoid shrugging your shoulders towards your ears.
  8. Hold the raised position for a moment at the top of the movement, feeling the contraction in your upper back muscles.
  9. Inhale and slowly lower your chest and arms back down towards the floor with control.
  10. Maintain tension in your upper back muscles as you lower down, but avoid letting your chest collapse completely.
  11. Perform the desired number of repetitions, focusing on maintaining proper form and control throughout the exercise.

Benefits of The T-Raise

  1. Upper Back Strength: “T-Raise” targets the muscles of the upper back, including the rear deltoids, rhomboids, and trapezius, helping to strengthen and tone these muscles.
  2. Shoulder Stability: This exercise helps improve shoulder stability and mobility by strengthening the muscles that support the shoulder joint.
  3. Posture Improvement: Strengthening the muscles of the upper back can help improve posture by counteracting the effects of rounded shoulders and slouching.
  4. Core Activation: Engaging the core muscles throughout the exercise helps stabilize the torso and maintain proper alignment.
  5. No Equipment Needed: “T-Raise” can be performed without any equipment, making it a convenient exercise that can be done anywhere.

Tips for Beginners:

  1. Start with Small Movements: Begin with small, controlled movements and focus on proper form before progressing to larger ranges of motion.
  2. Keep Neck Neutral: Avoid straining your neck by keeping it in a neutral position and looking towards the floor throughout the exercise.
  3. Engage Core Muscles: Focus on engaging your core muscles to stabilize your torso and protect your lower back.
  4. Control the Movement: Perform the exercise in a slow and controlled manner, focusing on feeling the muscles of the upper back working throughout the movement.