The I raise is a simple home exercise for your shoulder. Sit or stand tall. Arms at your sides, thumbs pointing forward. Squeeze your shoulder blades down and back. Raise both straight arms in front of you and up overhead, like the letter I. Lower slowly. Hold 3 seconds. Do it 10 times.
Do this exercise only if your physician checked it on your home exercise handout. Unless your provider writes something different, do your checked exercises two times a day, every day.
How do you do the I raise?
- Start: Sit or stand tall. Arms at your sides, thumbs pointing forward.
- Do: Squeeze your shoulder blades down and back. Raise both straight arms in front of you and up overhead, like the letter I. Lower slowly.
- Repeat: Hold 3 seconds. Do it 10 times.
What does the I raise help?
It is the first of the I, Y, T, A shoulder blade series. It trains the lower shoulder blade muscles that let you reach overhead without pinching.
What mistakes should you avoid?
- Shrugging as you lift.
- Bending your elbows.
- Arching your back to get higher.
When should you stop and call?
A gentle stretch, mild discomfort or feeling a little sore the next morning is normal. Stop and call (314) 887-5866 if you have:
- Sharp or stabbing pain
- Pain 2 points higher than before that lasts more than an hour
- New numbness, tingling or weakness
- Dizziness, or any change in vision
For chest pain, trouble breathing or fainting, call 911.
Bring your log to every visit
Check a box each time you do your exercises and write your pain number once a day. At each visit, your technician counts the days you did them and watches you do one exercise to make sure your form is right.
More shoulder exercises
This exercise is part of our physician-directed physiotherapy program, where a physician orders and supervises every treatment.
Medically reviewed by Dr. Gurpreet Singh Padda, MD, MBA, MHP. Board Certified in Anesthesiology, Pain Medicine, Interventional Pain Management, Addiction Medicine, and Obesity Medicine. Last reviewed October 18, 2026.