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Exercise handout — move better, feel better.
Prone T (Upper Back)
Lie face down and lift arms in a T position to strengthen mid-back muscles that support neck posture.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
Home Options
- towel
No equipment? Try: Standing against wall version
Dosage
2
Sets
10
Reps / Time
45 sec
Rest
2 up / hold 2 / 2 down
Tempo
Step-by-Step Guide
Set up
- Lie face down on floor or mat
- Forehead resting on floor or rolled towel
- Arms out to sides like letter T, palms down or thumbs up
No image for this step. Follow the written instruction.
Step 1 of 5
Keeping forehead on floor, lift arms slightly
No image for this step. Follow the written instruction.
Step 2 of 5
Squeeze shoulder blades together
No image for this step. Follow the written instruction.
Step 3 of 5
Hold for 2-3 seconds at top
No image for this step. Follow the written instruction.
Step 4 of 5
Lower arms slowly
No image for this step. Follow the written instruction.
Step 5 of 5
Repeat for prescribed reps
Breathing
- Exhale as you lift
- Inhale as you lower
Form Cues
- Squeeze between shoulder blades
- Thumbs up for more rotation
- Neck stays neutral
- Lift is small, focus on squeeze
Common Mistakes to Avoid
- Lifting head up
- Arms too high
- Not squeezing shoulder blades
- Holding breath
Safety Information
Stop if low back pain occurs. Keep neck neutral.
Progressions
Add light weights. Increase hold time.
Regressions
Do against wall standing. Smaller lift.
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.