Prone Floor Y Raise
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Prone y press this is like a y raise but with an extra pull down in the middle.
Prone floor y raise. Step 2 keeping your core tight and your arms straight raise your. Laying on the floor with feet and head down and arms out at a 45 degree angle with thumbs up. Let arms hang down at arm s length with palms facing each other. Grab a pair of dumbbells and lie chest down on a low incline bench 30 45 degrees.
Lying face down on the floor angle your arms overhead at 45 degrees. Athlete will assume the face down prone position or uap and lean forward until torso is parallel to the floor depending on coaching emphasis keeping the b. Press back out and repeat. This exercise particularly targets the front and side regions of the shoulders.
Keep your head aligned with your thoracic upper spine. Raise arms up and down staying controlled for the entire movement. The view of your torso and arms from above will look like a y set up. Prone y s prone y s aim to improve thoracic posture by strengthening the lower trapezius muscle.
With your chest down on the floor look right down put your hands out in front in a y at about 45 degrees lift your arms then pull your elbows back to your ribs. Without arching your back raise your arms upwards to the level of your shoulders. The incline y raise is a prehabilitation exercise that increases range of motion mobility and strength throughout the upper back and shoulder complex. Keeping your core tight raise your arms off the ground.
Focus on generating most of your lift. Comments are turned off. Prone scapular shoulder stabilization series i y t w o formation step 1. If you have a larger then normal hunch kyphosis in your upper back you may find this exercise too difficult.
If this is the case try the prone cobra extension exercise instead. Make sure to keep your arms straight the entire time. Lie prone on your stomach on a mat with your arms and legs fully extended. How to do incline y raise.
Instructions lie facedown on the floor with your shoulders fixed out on a diagonal angle so that your hands line up with ears.
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