Shoulder blade
Prone T-W-Y
Wake the mid-back muscles that hold the shoulder blades on the ribcage.
6 of each letter
Floor
Why we use it
The mid-back muscles that hold the shoulder blades on the ribcage go quiet at a desk. Small, honest lifts wake them.
Start here
Face down. Forehead on a towel. Arms make a T, then a W, then a Y. Thumbs up.
How to
- 1Lie face down. Forehead on a towel. Thumbs up.
- 2Lift the arms into a Y, then a T, then a W. Small range you can own.
- 3Lift from the shoulder blades, not by throwing the hands up.
Feel for
Effort between the shoulder blades. Neck stays long. Low back stays quiet.
Breathing
Breathe out as you lift. Breathe in as you lower.
Do this
- — Lift from the shoulder blades, not the hands.
- — Keep the back of the neck long.
- — A small lift you can feel between the blades beats a big, cheating lift.
Common mistakes
- — Craning the head up.
- — Using the low back as a fulcrum.
Regression · Progression
Easier: T-raises only, 1-second holds.
Harder: Add a 3-second hold at the top of each letter.