Prone I-Y-T exercises are highly effective for strengthening and mobilizing the thoracic spine, encompassing the upper back region. By performing these movements, you engage key muscles in the upper back, such as the rhomboids and trapezius, promoting greater stability and mobility in this area. Prone I-Y-T exercises help enhance shoulder strength, mobility, and overall joint health by targeting the muscles surrounding the shoulder blades and rotator cuff.
To perform Prone I-Y-T's, lie face down, with your arms extended overhead and your palms facing down. Lift arms off the ground, forming an "I" shape, then lower. Repeat with arms out to sides, forming a "Y," then a "T." Focus on squeezing shoulder blades together and maintaining straight arms.
Perform three sets of 5 reps per position, cycling through the I-Y-T movement. Rest for 60 to 90 seconds between sets.
.webp)
){kind=link}