Prone Ys – Unsupported

  • HOW: Lay off of the edge of a table or couch. Have your arms hanging down and your chest hanging off of the edge while you keep your neck in line with your spine and gaze down. From here, keep your arms straight as you raise your arms up into a Y position with your thumbs pointing up. Raise your arms using your shoulder blade muscles. Act like you are squeezing a pencil in between your shoulder blades. Perform as many reps as prescribed.
  • FEEL: You should feel your shoulder and shoulder blade muscles working, as well as your neck muscles holding your neck in place. 
  • COMPENSATION: Don’t let your neck/head drop down, keep it straight in line with our spine. Pull from the shoulder blades during this exercise.

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