Monday, January 26, 2015

Shoulder strengthening exercises

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Floor Y-T-I Raises

Together, these three exercises targets the muscles of your upper back that stabilize your shoulder blades--particularly the trapezius. They also strengthen your shoulder muscles in every direction.

Floor Y Raise





  Lie facedown on the floor with your arms resting on the floor, completely straight and at a 30-degree angle to your body, so they form a "Y"


  Your palms should be facing each other, so that the thumbside of your hand points up





  Raise your arms as high as you comfortably can


Floor T Raise




  Perform this like the Y raise, only move your arms so that they're out to your sides--perpendicular to your body with the thumbside of your hand pointing up--and raise them as high as you comfortably can


Floor I Raise



  This time, move your arms so that your body forms a straight line from your feet to your fingertips


  Your palms should be facing each other, with the thumbside of your hand pointing up


  Raise your arms as high as you comfortably can



Use This Move In Your Workout

Do 12 repetitions each of Y-T-I while lying facedown on the floor, without resting between movements. So you'll do 12 reps of the Floor Y raise, followed immediately by 12 reps of the Floor T raise, followed immediately by 12 reps of the Floor I raise. Rest 2 minutes, and repeat one time.
Thanks Janet Kylander Manning for the suggestion in trying these as a way to strengthen the shoulder muscles!

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