S3 | Prone Isometric Y's (135 deg)

S3 | Prone Isometric Y's (135 deg)

S3 | Prone Isometric Y's (135 deg)

EXERCISE USE

This is an end stage rehab exercise for those routinely working in the overhead setting for work or as an overhead athlete. This exercise is to improve neuromuscular control in the overhead setting.

INSTRUCTIONS

Lay on your stomach with your resting arm behind your back and with your active arm extended into a “Y”position. The Y position reflects 135 deg of abduction, which is halfway in between 90 degrees abduction and 180 degrees abduction . palm facing down. Place a pillow/ folded towel underneath the palm of the hand. Reach through the finger tips whilst simultaneously pushing down through the palm of the hand and hold for 10 sec. Repeat.

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

Education Videos for this Exercise

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