T-raise

Purpose of the exercise

Strength exercise for the posterior shoulders (posterior deltoid), upper back (trapezius and rhomboid muscles/rhomboideus) and shoulder blade stabilisers. Improves shoulder posture, prevents hunching shoulders and helps in the recovery and prevention of shoulder and neck pain.

Supplies

• Mat or soft surface
• Optional: light dumbbells (0.5-2 kg)
• Optional: small rolled-up towel for under the forehead

Starting position

1. Lie on your stomach on a mat
2. Stretch your legs and let your feet relax
3. Place your forehead on the floor or on a rolled-up towel
4. Extend your arms sideways in a T-shape (90 degrees from your torso)
5. Thumbs point to ceiling (palms down)
6. Let your shoulders relax down (away from your ears)
7. Slightly tighten your core

Implementation

1. Tighten your shoulder blades towards each other
2. Lift both arms from the ground at the same time
3. Keep your thumbs pointed towards the ceiling
4. Lift until your arms are about 10-15 cm off the ground
5. Hold this end position for 2 seconds
6. Allow controlled return to starting position

Points of interest

• ✓ Move from your shoulder blades, not your lower back
• ✓ Keep your neck neutral (forehead stays on the ground)
• ✓ Don't lift your arms too high (10-15 cm is enough)
• ✓ Breathe out when lifting, in when lowering
• ✓ Move slowly and in a controlled manner
• ✗ Avoid raising your shoulders to your ears
• ✗ Do not lift your head during movement
• ✗ Do not overstress your lower back
• ✗ Do not make jerky or fast movements
• ✗ Do not bend your elbows during the exercise

Progression

• Start: Bodyweight only, arms 10 cm off the ground
• Advanced: Longer hold time (3-5 seconds)
• Heavier: Holding light dumbbells (0.5-1 kg)
• Additional challenge: Tempo variation (5 seconds up, 5 seconds steady, 5 seconds down)
• More complex: alternate with Y-raise or W-raise
• Heaviest variation: Dumbbells up to 2 kg with explosive movement (faster up, slow down)

When this exercise

This exercise is suitable for anyone wanting to improve posture, especially those with hunched shoulders or office work. Ideal in rehabilitation after shoulder problems, impingement or when recovering from rotator cuff problems (in consultation with physiotherapist). Also effective as a preventive exercise for athletes who do a lot of overhead movements (swimming, tennis, volleyball). Always start light and build up gradually to avoid overloading.