Prone Scapular (Shoulder) Stabilization Series - I, Y, T, W, O Formation

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Prone Scapular (Shoulder) Stabilization Series - I, Y, T, W, O Formation


Target Body Part:
Back, Shoulders

Equipment Needed:
No Equipment

Step 1


Starting Position: Lie on your stomach on a mat, with your arms outstretched overhead palms facing one another and your legs outstretched behind you with your toes pointed toward the wall behind you. Engage your abdominal muscles to stabilize your spine. Pull your shoulders blades back and down. Align your head with your upper spine. Keep these engagements throughout the exercise. 
 

Step 2

"I" Formation: Gently exhale and slowly lift your arms off the floor, with palms facing inward. Keep your head aligned with your upper spine. Focus on lifting from the shoulders and not the low back. Hold this position for 5 - 10 seconds then relax and return to your starting position. Perform 2 - 4 repetitions.
 

Step 3

"Y" Formation: From the same starting position, gently exhale and slowly lift your arms off the floor, moving your arms into the "Y" formation as illustrated with palms facing inward. Keep your head aligned with your upper spine. Focus on lifting from the shoulders and not the low back. Hold this position for 5 - 10 seconds then relax and return to your starting position. Perform 2 - 4 repetitions.
 

Step 4

"T" Formation: From the same starting position, gently exhale and slowly lift your arms off the floor, moving your arms into the "T" formation as illustrated with palms facing forward. Keep your head aligned with your upper spine. Focus on lifting from the shoulders and not the low back. Hold this position for 5 - 10 seconds then relax and return to your starting position. Perform 2 - 4 repetitions. 

 

Step 5

"W" Formation: From the same starting position, gently exhale and slowly lift your arms off the floor. Bend your elbows and pull them toward your waist, forming the letter "W" as illustrated Palms face inward. Keep your head aligned with your upper spine. Focus on lifting from the shoulders and not the low back. Hold this position for 5 - 10 seconds then relax and return to your starting position. Perform 2 - 4 repetitions.

 

Step 6

"O" Formation: Start with your arms down by your sides. Gently exhale. Lift your arms off of the floor. Rotate your arms inward in order to bring your hands together on your back. Stack your hands in the small of your back so that your arms create an "O" shape. Keep your head aligned with your upper spine. Focus on lifting from the shoulders and not the low back. Hold this position for 5 - 10 seconds then relax and return to your starting position. Perform 2 - 4 repetitions.

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