The T raise comes third in the I, Y, T, A shoulder series: standing tall, pinch your shoulder blades and lift straight arms out sideways to shoulder height in a T, 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 T raise?
- Get set: Stand or sit upright, arms down by your sides, thumbs pointing up.
- Move: Squeeze your shoulder blades together. Bring both straight arms out wide to the height of your shoulders. Lower slowly.
- How many: Hold 3 seconds. Do 10.
How does the T raise help you recover?
Your mid upper back gets stronger. Those muscles pull the shoulders back and take strain off the neck after whiplash.
The last move in the series is the A press.
Which mistakes should you watch for?
- Going higher than shoulder height.
- Bending your elbows.
- Leaning backward.
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
- Shoulder height, no higher.
- Squeeze the blades together.
- Stand still.
Show us you have it: Show us the T in front of the mirror. 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.