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Keep Your Shoulders Healthy with Y's T's and W's!

Friendly Tip: Add these 3 exercises to your warm-up to help keep those shoulders healthy!

Y's T's and W's help with:

  • Scapular stabilisation 
  • Rotator Cuff Strengthening
  • Posture Correction
  • Warm up for Upper Body Work

Execution: 

These can be performed lying prone or on a bench/physio ball to increase range of motion. Weights are not necessary but encouraged once proper form and movement pattern is established. 

Each movement pattern follows the name it's given:

Y's:

  1. Start by lying on your mat or kneeling with your chest supported on a bench or physio ball.
  2. Squeeze your shoulder blades together
  3. Point your thumbs to the ceiling and keep your arms straight
  4. Raise your arms towards the ceiling mimicking a "Y" motion
  5. Lower your arms and repeat for 10 reps and 3 sets

T's:

  1. Start by lying on your mat or kneeling with your chest supported on a bench or physio ball.
  2. Squeeze your shoulder blades together
  3. Point your thumbs to the floor and keep your arms straight
  4. Raise your arms with a 90 degree angle at the shoulder mimicking a "T" motion
  5. Lower your arms and repeat for 10 reps and 3 sets

W's:

 

  1. If using a bench or physio ball to elevate you can begin the movement with a row and transition into external rotation at the shoulder like Mike here is demonstrating. 
  2. While lying prone start with your elbows bent at 30 degrees and shoulders at 90 degrees from body. 
  3. Prone: raise your arms off the floor towards the ceiling mimicking a "W" motion
  4. Elevated: Starting with arms fully extended row your elbows towards the ceiling keeping thumbs pointed in front of you. Once your upper arm is parallel to the ground externally rotate at shoulder keeping your elbows bent at 30 degrees.
  5. Squeeze your shoulder blades together
  6. Lower your arms and repeat for 10 reps and 3 sets

 

As always if you have questions or concerns reach out and we can set you up a consultation with one of our certified personal trainers!

 



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