Shoulders

Prone Y Raise

Strengthens your lower trapezius, which helps pull your shoulder blades down and in during overhead movement, improving shoulder stability and reducing impingement risk.

How to do it

1. 1

   Lie face down with your forehead resting

   Use a folded towel under your forehead so your neck stays long and your face is comfortable.

2. 2

   Take your arms overhead into a wide Y

   Arms out at roughly 45 degrees from your body, elbows straight but not locked, thumbs pointing up towards the ceiling. The thumbs up position keeps the shoulders comfortable through the lift.

3. 3

   Draw your shoulder blades down before you lift

   Slide them away from your ears, towards your back pockets. This has to happen first, it is what the exercise is training.

4. 4

   Lift both arms a small way off the floor

   Just a couple of inches is plenty. Keep the forehead heavy and the neck long, then lower slowly.

5. 5

   Repeat slowly for 30 to 60 seconds

   Small, controlled lifts with a pause at the top. Rest whenever the shoulder blades stop leading.

What to watch for

Lifting with the tops of the shoulders and the head instead of the shoulder blades. Set the blades down first and keep the forehead resting, height is not the goal and a shrugged lift misses the muscle you are after.

Ways to adjust it

• Thumbs up position

Before you try it

Move within a range that stays comfortable. Stop if this brings on sharp pain, dizziness, or symptoms that travel down an arm or a leg, and speak to a clinician before repeating it.

From the clinically authored Vinys movement library.