Y Raise on Swiss Ball
Corrective exercise Y-raise to target lower traps and serratus (Kibler et al.).
shoulder exercises Lower trapezius, serratus anteriorExecution
- 1Prone on a Swiss ball with chest supported
- 2Arms hanging toward the floor
- 3Raise arms into a Y with thumbs up
- 4Keep scapulae depressed
- 5Lower under control
Cues
- Thumbs to the ceiling
- Scapulae to back pockets
- Controlled motion
Common Errors
- Shoulder elevation
- Cervical extension
- Lumbar overextension
Progressions
- 1Prone Y on floor -> Swiss ball -> Add load -> Tempo
Related Patterns
rounded shouldersscapular dyskinesis
