The TWL exercise engages the back’s rhomboid and lower trap muscles. These muscles are often lengthened and deconditioned in our everyday lives. Activities such as computer work, desk work, or staring at our phones only exacerbate the problem.


**For these exercises, don’t use the muscles of the arms to achieve the movements. Instead, use the back muscles to pull the entire shoulder blade, and the arms will follow.**

  • Begin by standing up with your chest tall
  • Raise your arms to make the letter “T”
  • Use the muscles of the back to pull your shoulder blades together, causing the arms to follow and retract backward
  • Relax and repeat
  • Next, make a “W” with your arm positioning
  • Contract the muscles of your back to pull the elbows down and inward while keeping the chest tall
  • Relax and repeat
  • Now make an “L” position with the arms
  • Focus on using the back muscles to pull your shoulder blades down and inward, allowing the arms to follow

Perform the TWL exercise for sets of 15 reps, 2-3 times daily.

Whether seeking relief from chronic pain or simply aiming for optimal health, your Livonia chiropractor guides you every step of the way. Contact our office to schedule an appointment by Clicking Here or giving us a call today: 734-427-6333

  1. Joseph R, Alenabi T, Lulic T, Dickerson CR. Activation of Supraspinatus and Infraspinatus Partitions and Periscapular Musculature During Rehabilitative Elastic Resistance Exercises. Am J Phys Med Rehabil. 2019 May;98(5):407-415. doi: 10.1097/PHM.0000000000001116. PMID: 30550457.