I Raise Shoulder Exercise (I, Y, T, A)

The I raise opens the I, Y, T, A shoulder series: standing tall with your shoulder blades set down, lift straight arms forward and overhead into an I, hold 3 seconds, 10 times.

Not every exercise is for every patient. The ones meant for you carry a check mark on the home sheet your physician fills out; stick to those, morning and evening, every day, unless the sheet gives you a different schedule.

What are the steps for the I raise?

1. Get set: Sitting or standing up straight, rest your arms by your sides, thumbs aimed forward.
2. Move: Pull your shoulder blades back and drop them low. Bring both straight arms up in front of you and over your head, forming an I. Lower slowly.
3. How many: Hold 3 seconds. Do 10.

How does the I raise help you recover?

It works the muscles low on the shoulder blade, the ones you need to reach up high without a pinching feeling at the top of the shoulder.

The next move in the series is the Y raise.

Which mistakes should you watch for?

• Shrugging as the arms go up.
• Bending your elbows.
• Arching your back to get higher.

When should you stop and call us?

Feeling a stretch, a bit of ache, or next-day stiffness is expected and fine. Stop the exercise and call us if you notice any of these:

• Sharp or stabbing pain
• Pain that jumps 2 or more points above your usual and lasts over an hour
• New numbness, tingling or weakness
• Dizziness or a change in your vision

Call 911 right away for chest pain, fainting or trouble breathing.

Why does your exercise log matter?

Each time you finish your exercises, tick the box on your log, and jot your pain number down once a day. The log rides along to every visit. Your technician adds up your days, has you demonstrate one exercise so form can be checked, and enters that tally in the visit note, right beside the treatments.

Other shoulder exercises in the program

• Pendulum
• Wall walk
• Outward turn with band
• Band row
• Y raise
• T raise
• A press

This page belongs to the Gateway Midwest physician-directed physiotherapy program. On Natural Bridge Road, the physician who examined you signs each order, and no treatment runs without a physician on site.