S2 | Swiss Ball Y's

S2 | Swiss Ball Y's

S2 | Swiss Ball Y's

EXERCISE USE

This exercise focuses on the lower trapezius muscle which is important in scapular stability and improving scapular dyskinesis.

INSTRUCTIONS

Rest your chest on a gym ball, and knees on a mat. Ensure hips are in a straight line and core is engaged. Both arms start off overhead in a Y position, with thumbs pointing up to the ceiling. Slide hands slightly forwards, then lift your hands up towards the ceiling as far as you can go still maintaining a Y shape, while trying to draw the shoulder blades down the back and together at the same time. Keep neck straight and do not allow the chin to poke forwards. Lower back to the start position before repeating.

SPECIAL NOTES

Do not let the shoulders hike up towards the ears.

Progression Levels

Session 1:

1

S2 | Swiss Ball Y's

S2 | Swiss Ball Y's

2

S2 | Upright Y's

S2 | Upright Y's

3

S2 | Prone Y's (1 Arm) - 150 deg

S2 | Prone Y's (1 Arm) - 150 deg

4

S3 | 1 Arm Upright Y's - Band

S3 | 1 Arm Upright Y's - Band

Education Videos for this Exercise

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