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Prone I

Prone I is a shoulder-blade strengthening exercise done lying face down, with your straight arms beside your body. Gently lifting the arms a short distance works the muscles around the shoulder blades and backs of the shoulders while your head stays supported.

Prone I

How to Perform

Step 1 for Prone I exercise1

Lie on your stomach with your legs relaxed. Rest your forehead on a folded towel so your neck stays in line with your back.

Step 2 for Prone I exercise2

Place your straight arms beside your body, with your hands near your hips and palms facing the mat. Gently draw your shoulder blades down and slightly together without shrugging.

Step 3 for Prone I exercise3⏱ Hold 10s

Keeping your elbows straight and forehead on the towel, slowly lift both arms just a few inches from the mat. Keep your chest and lower back still.

Step 4 for Prone I exercise4

Lower your arms slowly to the mat and relax your shoulders before the next lift.

🔁 Repeat this exercise 5 times

Watch the Exercise

Muscles Targeted

Lower Trapezius

Controls the shoulder blade without shrugging. It keeps the blade steady during the small arm lift.

Middle Trapezius

Draws the shoulder blades gently toward the spine. It keeps them steady as the arms lift and lower.

Rhomboid Major

Links the spine to the shoulder blade's inner edge. It assists the gentle squeeze and movement control.

Posterior Deltoid

Sits at the back of the shoulder. It lifts the straight arm backward while the chest stays on the mat.

Helpful For

Shoulder-Blade Control

Practises small, steady arm and shoulder-blade movements. It helps build control without weights.

Rounded-Shoulder Posture

Strengthens upper-back muscles that support the shoulders. Combine it with comfortable posture changes and regular sitting breaks.

Shoulder Rehabilitation

May support rehabilitation when lying face down and lifting are comfortable. The small range avoids pushing the arm far behind the body.

Benefits

  • Strengthens muscles around the shoulder blades and backs of the shoulders
  • Practices a small, controlled shoulder-extension movement without weights
  • Supported head position helps keep the neck neutral while the arms do the work

Precautions

  • Move only within a pain-free range. Stop if shoulder, neck or back pain increases, or if the movement causes numbness or dizziness
  • Keep the lift small and controlled; do not push the arms far behind the hips or arch the lower back
  • Keep your forehead supported and shoulders away from your ears. Do not lift the head or chest to raise the arms
  • If you have a recent shoulder injury or surgery, or cannot lie comfortably face down, ask your physiotherapist or clinician for an appropriate variation
  • This is general exercise information, not a diagnosis or personal treatment plan

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