Скачать или смотреть Prone W | Shoulder Stability, Rotator Cuff Support & Postural Control

About
The prone W is a shoulder stability exercise used to support the rotator cuff and improve how the shoulder blades and arms coordinate during movement. This variation emphasizes control and positioning rather than load, making it especially useful for shoulder health and postural support. I often use this as homecare for people with shoulder tension or instability.

Why this helps
Supports rotator cuff strength and shoulder stability
Improves coordination between the shoulder blades and arms
Helps reduce shoulder strain during daily or overhead tasks
Encourages better upper-body organization without neck tension
Useful for people with sensitive or previously injured shoulders

How to perform / key cues
Lie face down with forehead supported
Bend elbows and position arms into a W shape
Let ribs soften toward the floor
Draw elbows gently toward your sides
Keep shoulders away from the ears
Lift with control, focusing on smooth movement
Lower slowly
Breathe steadily

What it trains
Rotator cuff support
Shoulder blade stability
Upper-back and postural muscles
Controlled arm movement

Who this is for
People with shoulder instability or discomfort
Individuals rebuilding shoulder strength after injury
Clients needing improved shoulder blade control
Anyone working on long-term shoulder health

How to use as homecare
Perform 2–3 sets of 8-12 slow, controlled repetitions. Prioritize control and comfort over effort.

Clinical note
This exercise is intended for general education and homecare support and does not replace individualized assessment or treatment. Stop if pain increases or the movement feels uncomfortable.

Fascia-focused movement
This movement supports fascial health by applying gentle, coordinated tension across the shoulder and upper-back connective tissues. Controlled elbow and shoulder movement encourages efficient force transfer, tissue hydration, and glide while supporting long-term shoulder resilience.

About Stretch Therapy & Wellness
Stretch Therapy & Wellness is a fascia-focused massage therapy and movement practice based in Toronto. I help people move better, reduce chronic tension, and build long-term resilience through fascia-informed care and movement education.

Learn more at stretchtherapyto.com or follow along on Instagram @stretch_therapy_toronto.

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