Lying Y and T raise
Also called prone Y raise, prone T raise, floor Y-T
- Works
- Upper back · trapezius and rhomboids
- Back of the shoulder · posterior deltoid
- Middle of the back and spine · thoracic spine and its muscles
- Needs
- No equipment
Setup
Lie face down on a mat. Rest your forehead on a folded towel. Stretch your arms overhead in a Y shape, thumbs pointing up.
Steps
- Squeeze your shoulder blades down and together.
- Lift both arms a little off the floor.
- Hold for two seconds and lower.
- Now move your arms straight out to the sides, like a T, and do the same.
- One Y and one T count as one rep.
Breathing
Breathe out as you move. Breathe in as you come back.
Where you feel it
Between and below your shoulder blades.
Common mistakes
- Lifting the head and chest instead of the arms.
- Shrugging toward the ears.
When to stop
Stop if you feel sharp pain, pain in a joint, dizziness or numbness.