The “T” Exercise on Mat is designed to strengthen your middle trapezius muscles, which are essential for pulling your shoulder blades together and helping to maintain proper posture. Proper posture of your mid back region helps to prevent thoracic spine compression fractures.
Get into position by lying on your stomach. If it’s more comfortable for you, you can place a pillow lengthwise under your chest and a small towel roll under your forehead. Hold a weight in each hand. Your arms should be positioned in a “T” to start with your thumbs pointed up toward the ceiling.
Lift both arms up a few inches by squeezing your shoulder blades together. Then return your arms to the starting position and repeat. The movement should be initiated by your shoulder blade muscles.