Prone Ts – Unsupported

  • HOW: Lay off of the edge of a table or couch. Have your arms hanging down and your chest hanging off of the edge while you keep your neck in line with your spine keep your gaze down. From here, point your thumbs up towards the ceiling with your arms straight. Raise your arms straight up from the side using your shoulder blade muscles. Act like you are squeezing a pencil in between your shoulder blades. Perform as many reps as prescribed.
  • FEEL: You should feel your shoulder and shoulder blade muscles working, as well as your neck muscles holding your neck in place. 
  • COMPENSATION: Don’t let your neck/head drop down, keep it straight in line with your spine. Pull from the shoulder blades during this exercise.

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