The A press closes out the I, Y, T, A shoulder series: standing tall with your shoulder blades set, let straight arms drift a little out and behind you into an A, 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 A press?
- Get set: Stand or sit upright, arms down by your sides, palms turned to the front.
- Move: Pull your shoulder blades back and drop them low. Let both straight arms float a few inches backward and away from your body, forming an A. Return slowly.
- How many: Hold 3 seconds. Do 10.
How does the A press help you recover?
It closes out the four letters by teaching the shoulder blades to sit low and back, the spot from which they protect the shoulder in all your other movements.
Start the series again from the I raise at your next session.
Which mistakes should you watch for?
- Shrugging up instead of settling down.
- Swinging your arms far back.
- Arching your low back.
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.
What to remember
- Down and back, a small move.
- Palms face forward.
- Finish the series: I, Y, T, then A.
Show us you have it: Run through I, Y, T and A for us, in order. If any part is unclear, ask us to go over it again; there is no limit on that.
Other shoulder exercises in the program
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.
Hurt in an accident? Start here.
You do not need a lawyer, a police report or a referral to be seen. Bring your symptoms and we will work out the rest.
Monday–Friday, 8:00 a.m. – 4:00 p.m. Same-day appointments are often available for new accident and injury patients.