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Writer's pictureLiving Health Care

Prone T and Y Exercise

Purpose: Strengthens the lower trapezius, middle trapezius, rhomboids, and rear deltoids, and improves shoulder stability and posture.


Instructional Video:




How to Do It: 

Lie face down on an exercise bench or a flat surface. Extend your arms straight out to the sides of you to form a "T" shape with your thumbs pointing up. Squeeze your shoulder blades together and hold for a count of 10-20 seconds. Then lift your arms and chest slightly off the bench or surface, keeping your arms in the "Y" position. Squeeze your shoulder blades together and hold for a count of 10-20 seconds at the top. Slowly lower your arms and chest back to the starting position.


Reps: 

Perform 10 repetitions of the Prone T and Y combination in one set.

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