Shoulder Prehab Part 2...The T

This is part 2 of the Shoulder Prehab routine that Calvin Sun from Crossfit Invictus put on their site.

Prehab: Stabilizing the Shoulder
Written by Calvin Sun

In part one of our series on prehab for the shoulder, we discussed why good shoulder health is essential for any athlete. Prehab serves to strengthen any weak points in your body reducing the likelihood of experiencing pain and injuries.

“T”
-To perform T’s, start by lying face down in a prone position.
-Reach out with your arms forming a “T” with your body.
-Make fists with your hands and keep your thumbs pointed upward.
-Keeping your head neutral, lift your arms off the ground by initiating the movement from your scapulae.
-Focus on sliding the shoulder blades together.

Common Faults:
-Lifting the torso off the ground
-Overextension of the cervical spine
-Moving the hands back towards the feet instead of up toward the ceiling

Try to perform 10-15 repetitions for 1-2 sets before or after your next workout as part of a mobility program. You can perform these immediately after doing your “Y’s”. Like the Y’s, this exercise can also be performed from a bent position or with support on a box or bench with some light dumbbells. Combine a good prehab program with proper recovery and you’ll be well on your to optimized performance both in and out of the gym.

I got this entire article from Crossfit Invictus.