Bulletproof Your Shoulders With This Exercise! π₯
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Scapula stability.
Been sharing this exercise (Prone Y-Raises) several times for the past 3 years (thatβs how much I love it), but have never actually shared how to perform it correctly.
Here is the most important key points:
β Arms in a Y position.
β Elbows fully straight.
β Shoulders fully extra-rotated.
β Scapula depressions (shoulders down)
β Lifts up, hold for 2 sec, and repeat for reps.
π The reason for the rotation of the shoulders is to involve the rotator cuff and improve shoulder and scapula stability. Think of the thumb pointing upwards. There is a tendency to loose this as we raise the arms. Fight it.
π The reason for scapula depression is engagement of the lower traps. Can also be done with scapula elevation for other purposes tho.
π Slight bent of the arms wonβt kill you, but keeping them fully straight makes it more effective for emphasizing the muscles around the scapula.
π I do 2-3x 2/3x per week at the end of my workouts for 10-15 reps 10 hold on the last rep. This could change based on your goals.
Hope this helps!
Any questions below.
With Love,
Gabo
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