Dynamic shoulder extension prone

Purpose of the exercise

Aims to strengthen the posterior shoulder and upper back muscles such as the rhomboidei and trapezius. Improves scapular stability and supports good posture. Relevant exercise within shoulder rehabilitation and preventive training.

Supplies

• Mat or comfortable surface

• Possibly light dumbbells

Starting position

1. Lie in prone position on a mat

2. Arms along the body or slightly outwards

3. Palms facing inwards or downwards

4. Forehead on the mat or slightly raised

5. Core slightly tightened

6. Shoulders relaxed but stable

Implementation

1. Pull the shoulder blades slightly towards each other

2. Bring the arms off the ground in a controlled way

3. Move arms backwards in extension

4. Briefly hold tension in the end position

5. Lower the arms slowly and in a controlled manner

6. Maintain control throughout movement

Points of interest

✓ Pull the shoulder blades slightly towards each other
✓ Keep shoulders low and stable
✓ Move in a controlled manner without momentum
✓ Core slightly tightened
✓ Move within a pain-free range

✗ Shoulders raised towards ears
✗ Excessive hollowing of the lower back
✗ Too much movement without control
✗ Using too heavy a weight
✗ Ignoring pain in shoulder or neck

When this exercise?

Dynamic shoulder extension in prone position is used to strengthen the back of the shoulder and scapular stabilisers. The exercise is often used within shoulder rehabilitation programmes that focus on controlled activation of the upper back and rotator cuff.

In addition, this exercise can be used preventively to improve shoulder balance and posture, especially in people with a lot of sedentary work or athletes with a lot of pushing and overhead movements. Application, loading and progression should always take place in consultation with a physiotherapist or other qualified professional, to ensure that the exercise is safe and tailored to individual load capacity, symptoms and recovery status.