PRONE Y RAISES
How To Perform Prone Y Raises
The Y Raise is a classic rehabilitation exercise to improve strength in the lower trapezius and rotator cuff muscles. This exercise also increases overhead mobility, improves posture, increases the stability of the shoulder joints and may reduce neck and shoulder tension.
Level/Difficulty: Beginner to Advanced
Muscle Group(s): supraspinatus, lower trapezus
Equipment: none (dish towel for forehead support - optional)
Exercise groups: Lower Body Exercises, Full Body Exercises, Lower Body Exercises, Core Strengthening Exercises, Upper Body Exercises, Posture Strengthening Exercises
Coaching Cues:
Lay face down, reach arms overhead in front of you, breathe and lift the arms with straight elbows.
Before starting:
Be sure to keep the head and neck neutral as to not cause unnecessary tension.
To start this exercise, lay face down with your arms overhead, thumbs facing the ceiling. You may use a small rolled up towel under your head or stomach for additional comfort.
Engage the core and stretch the arms further away from you into the shape of a "Y".
Without arching your back, lift both arms off the floor to feel your midback and rotator cuff engaging. Hold this position briefly, then slowly lower down to repeat your repetitions.
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