YWTs

Step 1. Starting position:

Step 2. Lie down, preferably on a mat. Stretch your arms above your head in a "Y" position (arms pointing up diagonally at around 45 degrees). Your thumbs should be pointing up.

Step 3. Steps:

Step 4. - With arms in the Y position, lift your chest slightly from the ground, creating a pull tension in your arms upward.

Step 5. - Hold this position for several seconds (15–30 is ideal).

Step 6. - Keeping your chest up, bend at your elbows to move from a Y position to a "W" position, with arms bent at the elbows and maintaining the upward tension.

Step 7. - Hold for around as long as with the Y position.

Step 8. - Still with your chest up, move to a "T" position, straightening your arms out to the side to be perpendicular to your body.

Step 9. - Hold for around as long as you held the W position.

Step 10. - Move from the T position to the W position, then from the W position to the Y position.

Step 11. - Repeat.