Welcome to Envision Physiotherapy's activity tracker. We can help make sure you are doing the optimal rehab activities for your injury.

You can add your activities to your online activity tracker and print, track and manage your rehab experience.

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Activity: Scapular stability: prone middle fibers trapezius



A scapular setting exercise focused on the scapular retractors, (trapezius, primarily the middle fibers, some rhomboids).


  • laying face down (a towel roll can be placed under the forehead to make breathing easy)
  • with elbows slightly bent, palms face down or forwards, arms raised out to the sides
  • focus on keeping the shoulder blades neutral or slightly depressed throughout the movement (ie: don't bunch the shoulders up towards the ears)
  • raise the arms up towards the ceiling, moving from the shoulders and shoulder blades only
  • return to the start position
  • repeat as instructed

Tags: prone, scapular setting, stability, stabilization, horizontal, raises, retractors, retraction, mid, middle fibers, trapezius, rhomboid, rhomboids, MFT, traps