What muscles does prone Y work?
What muscles does the Y raise work? The exercise targets every muscle in the upper back in some way, specifically the lower trapezius, which sits between and extends below the shoulder blades, and the rhomboids (upper-back muscles between the shoulder blades).
What is a prone Y raise?
Raise arms with thumbs up toward ceiling at 45 degree angle until your arms are level with your body, slowly return and repeat as instructed.
How do you do serratus wall slides?
Place your forearms against the wall at 90-degree angles, thumbs pointing back. Push into the wall to spread your shoulder blades apart. Tighten your core and think about pulling your ribcage down. Slide your arms up and down the wall, keeping your arms pushed into the wall and your shoulder blades apart.
How many times a day should you do rotator cuff exercises?
For each exercise, you should do 20 to 30 reps, 3 to 5 times a week. Keep your range of motion small at the beginning and increase it over time. If you choose to use weights, start small and increase a little each week. Perform the exercises slowly.
What exercises should you avoid with a rotator cuff injury?
Exercises to avoid with an injured rotator cuff
- Deadlifts. “These heavy weights are basically pulling your arm out of your socket,” says Kinsey.
- Shrugs. Another example of weight pulling down on your shoulder.
- Squatting. Resting the bar across your shoulders and your arm positioning stresses the rotator cuff.
What is a prone T?
The prone full can or shoulder T is a single-joint, open kinetic chain upper body exercise that activates and strengthens posterior muscles of the shoulder girdle.
What muscles do shoulder Y’s work?
These work together to stabilize the shoulder and move the arm. The Y focuses on the lower trapezius, latissimus, and a bit of the erector spinae muscles in the back.
How do you strengthen the scapular and rotator cuff muscles?
Raise the arm to shoulder height at a 90º angle to the body. While holding the arm in this position, rotate the hand upward, until the hand is even with the elbow. Hold one second and slowly let the hand rotate to the starting position and repeat. Perform 2 sets of 10 repetitions.
What do scapular wall slides do?
Wall slides train the muscles surrounding the scapula for both dynamic and static stability – controlling the position of the scapula during arm movement. Two important positions for athletes that lift weight overhead are upward rotation and retraction/depression.
How do I perform the prone SLR exercise?
To perform the prone SLR exercise, start by finding a suitable place to lie down that is free from obstructions. Lie face down (prone) on the floor. Gently tighten your core muscles by keeping your abdominal muscles engaged. Keeping your abs engaged and your knees straight, slowly lift one leg up backward.
Can a physical therapist prescribe the prone straight leg raise exercise?
If your physical therapist determines that you may benefit from strengthening your gluteal muscles and low back muscles, he or she may prescribe the prone straight leg raise exercise to help you improve the strength of your hips and the stability of your lumbar spine. Was this page helpful? Thanks for your feedback!
Should you alternate leg raises during the prone SLR?
Some people like to alternate their leg raising during the prone SLR, especially when performing the exercise as part of a lower back rehab exercise program. Performing the exercise may cause a slight increase in low back discomfort.