?Y-W-T? Exercises for Scapular Stabilisation Y's :

"Y-W-T" Exercises for Scapular Stabilisation
Your scapular stabilisers are a group of muscles that
stabilise the shoulder joint when moving your arm.

The following
exercises focus on these muscle groups and are known as scapular
stabilisation exercises.The most important include the mid and lower
trapezius muscle.
The letters Y, W and T don't stand for anything, they just refer to where
your arms should be in relation to your body (see pictures).
Y's :
1) Start by lying face down on the floor. First squeeze your shoulder
blades together then raise your arms at a 45-degree angle above your
head (imagine that your arms form the top of the
Y shape and your torso the bottom.)
2) Point your thumbs to the ceiling and keep your
elbows straight throughout the exercise.
3) Slowly raise your arms as high as possible by
squeezing your shoulder blades together by
flexing your lower trapezius and upper back. Bring
your head 1-2cm off the floor, keeping it neutral
(i.e. looking at the floor) at all times.
4) Hold for about three to five seconds at the top and slowly lower your
arms to the floor.
W's :
Repeat the exercise as you have done above, but this time with your
elbows bent and below the level of your shoulders.
T's : Repeat as above but with your arms in the "T" position (centre
fig. below).

For each of the Y's W's and T's repeat a total of 10 repetitions, 3 times
(once a day).
Add light dumbbells (1-2Kg) as you increase strength in the lower
trapezius.Alternatively progress to a stability ball.
Maristow Chiropractic Clinic
8 Maristow Street, Westbury, Wiltshire, BA13 3DN. 01373 865533
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