“T” Formation: From the same starting position, gently exhale and slowly raise your arms until vertical with the floor, then open up to your sides into the “T” formation (90-degree angle to form the letter “T”) as illustrated, while maintaining your elbows extended, depressed shoulder position and stable spine (avoid arching your back). This shoulder blade exercise can be done either standing, as shown in the YTW video, or prone on the ground, facing down. Scapular retraction and shoulder retraction exercises should be done slowly, and in a focused, deliberate manner. Do not rush through the YTW exercises, take your time with them. The Y-T-I is a great upper back exercise and rotator cuff exercise and it's one of my favorites. I think it is great for strengthening the rotator cuff, and it also helps to maintain good shoulder posture. You see these exercises in shoulder rehab programs, but if you do them regularly you may be able to prevent injury.

Shoulder Y T W L
Shoulder Exercises I T Y
Y T A Shoulder Exercises
I Y T Shoulder Exercises
T Y I Prone Shoulder Exercises

Recovery

Shoulder Y T W L

Rotator Cuff and Shoulder Rehabilitation Exercises

To ensure that this program is safe and effective for you, it should be performed under your doctor's supervision. Talk to your doctor or physical therapist about which exercises will best help you meet your rehabilitation goals.

After an injury or surgery, an exercise conditioning program will help you return to daily activities and enjoy a more active, healthy lifestyle. Following a well-structured conditioning program will also help you return to sports and other recreational activities.

• Lie with stomach on physioball
• With thumbs up and arms straight, raise arms in front so body and arms form a Y

Shoulder Exercises I T Y

• With thumbs up and arms straight, raise arms out to side so body and arms form a T

Y T A Shoulder Exercises

• With thumbs up, arms bent and elbows tight to ribcage, squeeze shoulder blades and rotate hands as far back as possible so arms form a W

• With arms hanging toward floor, raise elbows and bend arms so upper arms are parallel to floor and elbows form 90-degree angle
• Externally rotate upper arms so the backs of hands rotate toward ceiling

I Y T Shoulder Exercises

Sets/Reps: Begin with 32 total reps (8 each exercise) and work up to 72 total reps (18 each exercise).
Benefits: “This progression is great for improving shoulder stabilization, because it strengthens the rotator cuffs and scapular and thoracic muscles. It ultimately works as a prehab routine that prevents shoulder joint injuries.”

T Y I Prone Shoulder Exercises

The Big Picture: “We perform this progression at the end of a pulling session, like chin-ups, which trains larger muscles. We don’t use any weight with these exercises.”