The Prone T Shoulder Endurance Assessment is a reliable tool to evaluate mid-trapezius muscle endurance. Please watch the video to get a visual demonstration of how to perform the test. Below you will find a description of how to do so.Lay on your belly on a table or bench. Use a weight that is 2 percent of your body weight (round up to the nearest pound as needed). Start a 1-minute clock and complete as many quality reps as possible of a unilateral T. To complete this, start with your arm at the side hanging off the table, lift the arm towards the ceiling at a 90 degrees angle in reference to your trunk, and make sure to keep the elbow straight. Lift until your arm is parallel with the floor. Return with control to the start position and complete again until the minute expires. Rest and then repeat on the other side.Some rules to remember with this assessment. The test ends if and when (1) you are no longer able to move the weight with control. Make sure to check out the video showing some common compensations that occur during this assessment! Be sure to record your scores below!Prehab Goals & Normative Values: 30 reps each sidePrehab Goal: 30 reps each side with less than a 10 percent difference side vs side (L vs R)References: Moore SD, Uhl TL, Kibler WB. Improvements in shoulder endurance following a baseball-specific strengthening program in high school baseball players. Sports Health. 2013;5(3):233-8.Take the assessment, write down your score, and track your progress throughout the program. Exercise Library
