Y-T-W-I Series
Prone sequence to strengthen the posterior shoulder and scapular musculature.
shoulder exercises Lower trapezius, rhomboids, rotator cuffExecution
- 1Prone on a bench or stability ball
- 2Y: Arms diagonal overhead (about 135 deg)
- 3T: Arms straight out to the sides (90 deg)
- 4W: Elbows flexed with external rotation
- 5I: Arms by the sides with external rotation
- 62-3 sets x 10-12 each position
Cues
- Thumbs up
- Scapulae retracted and depressed
- Move slowly and under control
Common Errors
- Using momentum
- Shrugging
- Excessive cervical extension
Progressions
- 1No load -> Light load (1-3 lb) -> Moderate load
Related Patterns
rounded shouldersscapular dyskinesisupper crossed syndromethoracic kyphosisrotator cuff weaknesslimited shoulder flexion
