Emory Physical Therapy & AtlantaSwimming.com Present…..

Prone Extension, Abduction, & Rows

Prone Extension-

Pull shoulder blades together and toward buttocks.  With palm forward and elbow extended lift your arm to level of the body contracting the muscles in back of shoulder. Return to starting position of arm hanging down to floor. Perform 2-3 sets of 10 repetitions.

 

 

 

Prone Rows-

Pull shoulder blades together and toward buttocks. With thumb aiming forward lift elbow to side contracting muscles between shoulder blades. Return to starting position of arm hanging down to floor.Perform 2-3 sets of 10 repetitions.

 

 

Prone Abduction-

Pull shoulder blades together and toward buttocks  With thumb up to ceiling and palm forward lift arm parallel to floor while contracting muscles between shoulder blades. Return to starting position of arm to floor. Perform 2-3 sets of 10 repetitions.