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YTW Exercise

Shoulder Pain Series: YTW Exercise

Shoulder Pain? Improve your shoulder health

In order to maximize back development and maintain shoulder health, make sure to include small isolation movements for the middle and lower traps, rhomboids, and rear deltoids. โฃ
Compound movements will often leave these muscles underdeveloped. Itโ€™s essential to train these small muscles with exercises such as:

  • ๐˜๐“๐—ชโ€™๐ฌ โฃ
    • Retract shoulder blades prior to initiating movement
  • ๐…๐š๐œ๐ž ๐๐ฎ๐ฅ๐ฅ๐ฌ โฃ
    • Use a neutral grip so thumbs are facing you to bias external rotation โฃ
  • ๐’๐œ๐š๐ซ๐ž๐œ๐ซ๐จ๐ฐ๐ฌ โฃ
    • โ€œPretend your biceps is a rotisserie chickenโ€ (๐˜ง๐˜ข๐˜ท๐˜ฐ๐˜ณ๐˜ช๐˜ต๐˜ฆ ๐˜ค๐˜ถ๐˜ฆ ๐˜Œ๐˜๐˜Œ๐˜™) to maintain joint centration during rotation โฃ
  • ๐‘๐ž๐ฏ๐ž๐ซ๐ฌ๐ž ๐…๐ฅ๐ฒโ€™๐ฌโฃ
    • Maintain slight elbow bendโฃ
  • ๐๐š๐ง๐ ๐๐ฎ๐ฅ๐ฅ ๐€๐ฉ๐š๐ซ๐ญ๐ฌ โฃ
    • Straight elbows, initiate movement with shoulder bladesโฃ
  • ๐…๐ฅ๐š๐ฌ๐ก๐ž๐ซ๐ฌ โฃ
    • Hands pull away from body, keep elbows tight to body, maintain flexed elbow โฃ

These exercises can be done twice per week for a few sets of 12-20 reps. โฃ Make some room for these by adding them into your warm up, in between work sets as a filler exercise, or in between workouts whenever you have free time. โฃ

YTW Exercise

The YTW exercise is a great, multi-part exercise that targets the muscles of your upper back that stabilize your shoulder blades. It also strengthens your rotator cuff and all of muscles essential for good posture.ย  This can be done from a standing position or supported on an angle bench, as demonstrated below.ย  You can also add dumbells or elastic band resistance to the exercise

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