Description of Exercise
-Begin by laying on your stomach.
-Place a towel under your forehead to protect your neck and to ease breathing.
-Straighten both of your arms out to your side with your palms down.
-Your arms and body should form a T shape.
-Slowly lower your arms 45 degrees in reference to horizontal.
-Lift your arms up to the ceiling until they are parallel to the ground.
-When lifting your arms, most of the movement is coming from the shoulder blades.
-The shoulder blades are moving inward as if you are trying to pinch something between them.
-Squeeze and hold your shoulder blades and arms for 5 seconds in the up position.
-Repeat the exercise until your set is complete.

Importance
The middle fibers of the middle trapezius muscle work with other muscles of the middle aspect of your back by controlling the position of your shoulder blades. The mid trapezius functions when you squeeze your shoulder blades together. If the mid trapezius is weak, the shoulder blade glides excessively forward on your ribcage and can lead to “pinching” of the tendons at the front of the shoulder. If this biomechanical phenomenon isn’t addressed, “swimmer’s shoulder” or “front shoulder” can develop.

Precautions
Be careful not to hyperextend your lower back when doing this exercise. Hyperextending the lower back can irritate the soft tissue surrounding the facets or joints of the spine.

Recommended Repetitions & Progression
2 sets, 10 reps, 5 sec hold
2 sets, 12 reps, 5 sec hold
2 sets, 15 reps, 5 sec hold

3 sets, 10 reps, 5 sec hold
3 sets, 12 reps, 5 sec hold
3 sets, 15 reps, 5 sec hold

2:2 Rule (Knowing When to Bump it Up to the Next Level)
You should progress to the next higher load when you can perform two or more repetitions over the current level in the last set over two consecutive workouts. In other words, if you are able to lift a five pound dumbbell easily during the 14th and 15th repetition of the third set, it is time to advance to a ten pound dumbbell starting at three sets of ten repetitions.

Handout
Prone Mid Trapezius Strengthening

Needed Equipment
Dumbbells

Difficulty of Exercise (Guide)