YTWL Exercise

Step 1. - Purpose: Improves shoulder stability, posture, and scapular (shoulder blade) control. Often used in physical therapy and warm-ups.

Step 2. - Starting Position:

Step 3. Stand with feet shoulder-width apart. Hinge forward at the hips (like a

Step 4. deadlift) keeping your back flat, or lie face down on an incline bench.

Step 5. Keep your thumbs pointing up throughout.

Step 6. - Y (Arms up):

Step 7. Extend both arms straight forward and upward at a 135-degree angle from

Step 8. your body, forming a "Y". Squeeze your shoulder blades together at the

Step 9. top.

Step 10. - T (Arms out): Open your arms straight out to the sides, perpendicular to your body, forming a "T". Focus on pinching your shoulder blades.

Step 11. - W (Arms bent): Pull your elbows back, bending them to 90 degrees, and squeeze your shoulder blades to form a "W". Keep your wrists firm.

Step 12. - L (Arms rotated):

Step 13. Start with elbows bent at 90 degrees and close to your body. Rotate

Step 14. your forearms outward (external rotation) like a goalpost, forming an

Step 15. "L" or a gate.

Step 16. - Key Focus:

Step 17. Movements should be slow and controlled. Always lead with the thumbs

Step 18. and think about moving the shoulder blades, not just the arms.