Prone Ys – Unsupported

  • HOW: Lay facing down with your chest barely hanging off the edge of the table. Keep your head erect by maintaining a chin tuck for the entirety of this exercise. In this position perform a T with your shoulder. The Y is initiated by the shoulder blades being pulled back and the arms reaching up towards the sky leading with your thumbs.
  • FEEL: You will feel your neck muscles working due to having to hold this position. In addition, you will feel the shoulder blade muscles working to pull your arms up towards the ceiling.
  • COMPENSATION: Avoid arching your neck as you perform this, you should keep your chin tucked (not rounded) for the entirety of this exercise. Avoid shrugging as your bring your arms up into a Y position.

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