Y T Shoulder Exercises

This month we are going to focus on your shoulders. Our shoulders are very complex joints involving lots of small stablising muscles as well as our bigger deltoids. They are also used a lot in exercises for other larger muscle groups such as the back and chest. Therefore is always important to include shoulder exercises in your workout especially smaller movements to improve shoulder stability. Aesthetically, doing exercises for your shoulders gives your upper body and arms a fuller, rounder shape making your arms look strong and defined.

Y: Hold arms up in a. Extend one hand forward and press a medicine ball up against the wall with a flat palm about shoulder height off the ground. Don’t let the ball drop! These exercises. Physioball Shoulder Stability Circuit (Y, T, W, L) Y. Lie with stomach on physioball. Sets/Reps: Begin with 32 total reps (8 each exercise) and work up to 72 total reps. 't' Extend your arms straight out to the side to form a 'T.' This variation hits the trapezius, medial middle and posterior rear deltoids, balancing the anterior work from the 'Y' movement.

This week, Carrie, our trainer, shows you the YTW shoulder exercise:

The Y-T-W Raise is a multi-part move that targets your upper back. At the same time, it stabilizes your shoulder blades and strengthens your rotator cuff.

I find this exercise is very beneficial for people with desk-bound jobs or who drive a lot for work and have limited range in their shoulder movement.

Equipment:

· Mat

· Optional: Light weights (1-2kg)

Instructions:

· Lie prone on the mat. For the Y part, raise arms into Y position, while keeping them straight, keeping your legs and torso on the mat. Lower back into starting position and repeat 10-15 times.

· For the T raises, lift arms out to shoulder-height, creating a T with your body, palms facing outwards. Lower back into the starting position and repeat 10-15 times.

· For the W raises, start in the same position as the T raises. Bend elbows more than 90 degrees, raise your arms to shoulder height, and squeeze shoulder blades together when you lift forming a W with your arms. Repeat this movement 10-15 times.

Y

• Lie with stomach on physioball
• With thumbs up and arms straight, raise arms in front so body and arms form a Y

T

• With thumbs up and arms straight, raise arms out to side so body and arms form a T

W

T Y I Prone Shoulder Exercises

• With thumbs up, arms bent and elbows tight to ribcage, squeeze shoulder blades and rotate hands as far back as possible so arms form a W

L

• With arms hanging toward floor, raise elbows and bend arms so upper arms are parallel to floor and elbows form 90-degree angle
• Externally rotate upper arms so the backs of hands rotate toward ceiling

Shoulder Y's

Sets/Reps: Begin with 32 total reps (8 each exercise) and work up to 72 total reps (18 each exercise).
Benefits: “This progression is great for improving shoulder stabilization, because it strengthens the rotator cuffs and scapular and thoracic muscles. It ultimately works as a prehab routine that prevents shoulder joint injuries.”

Y T Shoulder Exercises

The Big Picture: “We perform this progression at the end of a pulling session, like chin-ups, which trains larger muscles. We don’t use any weight with these exercises.”