Strength & Stability
Prone Y Raise
Strengthens the muscles of the upper back and shoulders, particularly the lower trapezius. Can contribute to improving posture.
- Upper back
- Shoulder stability
- Posture
- Trapezius
Instructions
How to do it
Lie on your stomach with your gaze directed towards the floor. Extend both arms forward and outward in a Y-shape. With thumbs pointing up, lift your arms slightly off the floor, gently moving your shoulder blades back and down.
Dosage
3 sets of 8–12 repetitions
Important
Keep your neck long; do not hyperextend it. Initiate the movement from your shoulder blades.
Common mistakes
- Hyperextending the neck
- Shrugging the shoulders towards the ears
- Using the lower back to lift
- Using too much momentum
When to stop?
Stop the exercise if you experience sharp pain, dizziness, numbness, unusual weakness or a clear worsening of your symptoms.