The T raise is a simple home exercise for your shoulder. Sit or stand tall. Arms at your sides, thumbs up. Squeeze your shoulder blades together. Raise both straight arms out to the sides to shoulder height, like the letter T. Lower slowly. Hold 3 seconds. Do it 10 times.

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Line drawing of the T raise exercise: the faded figure is the start, the dark figure is the finish, and the orange arrow shows the movement. — Faded figure: where you start. Dark figure: where you finish. Orange arrow: the movement.

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 T raise?

Start: Sit or stand tall. Arms at your sides, thumbs up.
Do: Squeeze your shoulder blades together. Raise both straight arms out to the sides to shoulder height, like the letter T. Lower slowly.
Repeat: Hold 3 seconds. Do it 10 times.

What does the T raise help?

It strengthens the middle of your upper back, which pulls the shoulders back and takes strain off the neck.

What mistakes should you avoid?

Lifting above shoulder height.
Bending your elbows.
Leaning back.

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.