Prone Scapular Isometric Holds

In the image below you will see Tony demonstrating two prone scapular / shoulder girdle isometric holds.  Image 1 (top image) is a demonstration of the W hold (shorter lever) that involves all the muscles of the posterior shoulder and mid to upper back.  Image 2 (bottom image) is the T exercise (longer lever) and is a more challenging version. Try 2-3 sets 30 second holds and progress in time.

This article was written by osteopath Heath Williams of Principle Four Osteopathy.  Principle Four Osteopathy is one of Melbourne City CBD leading osteopathy clinics. We are located on Level 4 of 178 Collins St (within Pleasance House) alongside Optimal Health Exercise Physiology.  We have a fully equipped strength and conditioning exercise rehab space with osteopathic consult rooms.  Our team of osteopaths have an interest in manual therapy, strength and conditioning, exercise rehabilitation and ergonomics.  Read more about our team here.  Book an appointment online here or call us on 0396709290 to arrange an appointment.

Screenshot 3 Prone Scapular Isometric Holds

Getting to Principle Four Osteopathy – 4/178 Collins St Melbourne CBD

Trams – Trams run straight out the front of us, with the closest stop at Swantston st and Collins St.  

Trains – We are a short 5 minute walk from Flinders St Station, Parliament and Melbourne Central train station.

Parking – off street parking is available on Little Collins St, Russell St and in the many parking businesses (Wilsons parking) nearby.