Arm Raises (T/Y/I)

Step 1. Stand upright with feet hip-width apart, core engaged, and arms relaxed at your sides. From this position, perform three different arm raises to target the shoulders and upper back:

Step 2. - T Raise: Lift your arms straight out to the sides until they are parallel to the floor, forming a “T” shape.

Step 3. - Y Raise: Lift your arms upward at about a 45° angle from your body to form a “Y” shape.

Step 4. - I Raise: Raise your arms straight overhead, close together, forming an “I” shape.

Step 5. Maintain a neutral spine, avoid arching your lower back, and move slowly with control. Focus on squeezing your shoulder blades together and keeping your shoulders down away from your ears.