RELATED EXERCISE: Supine Shoulder Stability-Mobility Series. Muscles Worked. The main muscles are (1): All Rights Reserved. A push-up (or press-up in British English) is a common calisthenics exercise beginning from the prone position.By raising and lowering the body using the arms, push-ups exercise the pectoral muscles, triceps, and anterior deltoids, with ancillary benefits to the rest of the deltoids, serratus anterior, coracobrachialis and the midsection as a whole. Neck Bridge Prone Stock Illustration - Image ... posted on: June 10 2020 17:09:07. Browse this and over 2,000 other exercises in the free Workout Trainer app for iOS and Android. Start lying face down; Squeeze your butt hard I’s With Dumbbells – Get an inclined bench and lower it to about a 45-degree angle with the floor. While the superman and the prone cobra are wonderful exercise for the low back, remember that they can also put considerable stress on the low back. Prone Cobra Extensions are a beginners exercise for strengthening the Lower Trapezius and Rhomboids muscles. Learn proper form, discover all health benefits and choose a workout. Overlap your hands in the small of your back into an “O” formation (form the letter “O”). What Is the Primary Muscle Worked During the Knee Extension Exercise?. The four muscles that form the rotator cuff are the supraspinatus, infraspinatus, teres minor, and subscapularis. Make sure to keep your arms straight the entire time. Mostly knee extension exercises work on rebuilding strength, flexibility and mobility to your knees. Scapular Wall Slides are a great shoulder mobility exercise improving upward rotation, scapular stability, and motor control. Your body should be in the shape of a Y with thumbs pointing up. Also stretch muscles and joints that you routinely use. Focus on generating most of your lift through your shoulders and not the low back although some low back extension (arching) is acceptable. Save now. How to do Y-T-A. This exercise particularly targets the front and side regions of the shoulders. Performing a knee extension exercise is primarily for the rehabilitation of the knee joint after an injury or surgery. EXERCISE OF THE WEAK: I’s-Y’s-T’s-W’s on a Stability Ball (SB) These series of movements help to strengthen the small, but crucial muscles, the rotator cuffs, and also other muscles of the upper back and shoulders. Raise arms with thumbs up toward ceiling at 45 degree angle until your arms are level with your body, slowly return and repeat as instructed. Keep your body and arms straight, palms facing each other. Prone Cobra Extensions are a beginners exercise for strengthening the Lower Trapezius and Rhomboids muscles. Stretch in … Low back, hip or leg pain may be caused by many different factors. If you have a larger then normal hunch (kyphosis) in your upper back you may find this exercise too difficult. Keep those shoulders healthy with Y-T-W exercises! Ensuring the scapula remains in the appropriate position is important in preventing shoulder impingement, rotator cuff injuries and neck problems, Don't arch your lower back instead keep the sternum in contact with the ground, Position arms at 45 degrees creating a Y shape with your arms and torso, Externally rotate hands, keeping thumbs up. Bodybuilders class T-bar rows as a back exercise, but other muscles are also involved. EMG studies have found good activation of both the gluteus medius and gluteus maximus muscles during the clamshell. This exercise might not be comfortable for people with a large chest or abdomen. Blog Exercise Library Without Weights Bodyweight Exercises Arms Chest Back Shoulders Abs Legs Glutes Stretching Workout Plans Workout Routine Builder My Workout Routines. Prone Y's aim to improve thoracic posture by strengthening the lower trapezius muscle. Can you name them all? Choose two dumbbells of equal weight. This happens because the lat muscle mass causes your arms to abduct a little bit of your body. The prone lying back extension exercise is a maneuver utilized to work the erector spinae and other smaller stabilizing muscles of the back. Drawing the shoulder blades down and back is also a function of the lower trapezius, Poor posture when sitting or performing exercises can result in an over active upper trapezius and a lengthened under active lower trapezius. Low back, hip or leg pain may be caused by many different factors. Hold this position for 15 - 30 seconds. Learn More, 25% off all study programs. Align your head with your t… Muscles Worked. “O” Formation: From a position with arms at your sides, gently exhale and elevate your shoulders while internally rotating both arms as if reaching behind to scratch your back. This exercise particularly targets the front and side regions of the shoulders. Conclusion. See all exercise benefits - muscles worked. External Band Rotations is a good shoulder strengthening exercise. If you have a larger then normal hunch (kyphosis) in your upper back you may find this exercise too difficult. A fly or flye is a strength training exercise in which the hand and arm move through an arc while the elbow is kept at a constant angle. Target muscle: Posterior Deltoid Synergists: Lateral Deltoid, Infraspinatus, Teres Minor, Middle and Lower Trapezius, Biceps Brachii, Brachialis, Brachioradialis Stabilizers: Upper Trapezius, Levator Scapulae (not highlighted in illustration) Mechanics: Compound Force: Pull Starting position. Maintain your head alignment with your thoracic (upper) spine. If your physical therapist determines that you may benefit from strengthening your gluteal muscles and low back muscles, he or she may prescribe the prone straight leg raise exercise to help you improve the strength of your hips and the stability of your lumbar spine. The prone 1-arm trap raise (also known as the prone Y) is one of my favorite arm care drills. The RKC plank works all of the core muscles, the glutes, back muscles, and the shoulders, isometrically.Although, the core group of muscles is the main focus here.. Very similar to the core, the glute muscles are stabilizers, playing a huge role in … Perform 2 – 4 repetitions. I’s, Y’s, and T’s are excellent exercises for shoulder stability, strengthening, and rehab. Starting Position: Lie prone (on your stomach) on a mat, with your arms and legs fully extended. Perform 2 – 4 repetitions. Maintain your head alignment with your thoracic (upper) spine. The Y – Prone horizontal abduction at 135 abduction with ER (thumb up) UT = 79, MT = 101 and LT = 97. Focus on generating most of your lift through your shoulders and not the low back although some low back extension (arching) is acceptable. Do 4 sets of 12 reps. If this is the case try the prone cobra extension exercise instead. Directions: Lay on a flat surface with towel roll under your forehead so neck is in neutral alignment (straight line). T-Bar/Chest Supported Row. That means they involve two joints or more and multiple muscle groups. Learning proper prone leg extension form is easy with the step by step prone leg extension instructions, prone leg extension tips, and the instructional prone leg extension technique video on this page. This exercise is easily done on a flat bench with dumbbells, especially when a seated row machine is unavailable. According to Dr. Porcari, if a person had to choose one exercise, the bent-over row would be the best option, as it activated three of the five back muscles to the greatest degree and was the second best exercise for the other two muscles (Table 2). “Y” Formation: From the same starting position, gently exhale and slowly lift your arms off the floor, moving your arms into the “Y” formation (45-degree angle to form the letter “Y”) as illustrated with palms facing inward. New! Step 3. Guide clients toward longevity through mind-body connection. Of course, they are not the only ones as large muscles such as the deltoid and the trapezius also help in moving our shoulders. If your physical therapist determines that you may benefit from strengthening your gluteal muscles and low back muscles, he or she may prescribe the prone straight leg raise exercise to help you improve the strength of your hips and the stability of your lumbar spine. Sit facing … Concentrate your stretches on major muscle groups such as your calves, thighs, hips, lower back, neck and shoulders. Copyright© The American Council on Exercise. Neck Bridge Exercise Muscles Worked Exercising. The plank is a full body exercise that mainly focuses on your core muscles.. Stiffen (“brace”) your abdominal muscles to stabilize your spine, depress and retract your scapulae (pull shoulders back and down) and attempt to hold these positions throughout the exercise. Target Body Part: Back, Shoulders. Prone rows are done lying flat on your abdomen. Point your toes away from your body and fully extend your elbows and fingers, positioning your palms facing inwards. Maintain your head alignment with your thoracic (upper) spine. Shoulder Health: YTW Exercises. How to do Prone Cobra with proper form and technique. Focus on major muscle groups. Enjoy the videos and music you love, upload original content, and share it all with friends, family, and the world on YouTube. The traditional execution of this exercise is the best for beginners. All exercises should be done in prone position (lying on the stomach). Muscle Engaged. Exercises and muscles. The reverse hollow rock/Superman rock is a bodyweight exercise that can target the lower back, glutes, and hamstrings (posterior chain). Reverse Fly, Prone (2 user ratings) views: 37642 Classification Put your hands directly out from your shoulders to your sides, forming a “T” (see image above). The forearm wall slide popularized by Eric Cressey combats what Shirley Sahrmann calls, “Downward Rotation Syndrome.” A Word from Verywell . You’ll need a resistance or exercise band to perform… Step 4. How to do Prone Raise / Scaption With Dumbbells with proper form and technique. Rafael Escamilla (2009) conducted a review and found the following muscle activation levels during the exercises (Y, W and T). Reverse Fly, Prone (2 user ratings) views: 37642 Classification So my plan worked! Start on your stomach, flex your feet, and engage your toes on the floor. Slightly draw back (retract) the scapula. Exercises can be performed without external loading in clients who are either unaccustomed to doing them or are deconditioned. The incline Y raise is a prehabilitation exercise that increases range of motion, mobility and strength throughout the upper back and shoulder complex. Version Two: Hold each position for the specified time. To get started, choose a muscle group either on the muscle chart or in the muscle list on this page. Your chest gets the pectorals and the serratus anterior muscles worked. Exercise such as Bent over rows, prone cobras extensions, Prone Y's and reverse flys can help strengthen these muscles. Maintain your head alignment with your thoracic (upper) spine. Equipment: No ... (“brace”) your abdominal muscles to stabilize your spine, depress and retract your scapulae (pull shoulders back and down) and attempt to hold these positions throughout the exercise. To add variety to your back workout routine, replace the lying back extension with a different exercise that works the same muscles (erector spinae). The prone shoulder exercise series (T-Y-I-W) is a routine intended to improve scapulothoracic and glenohumeral joint muscle function and shoulder girdle stability. Make sure that you stretch both sides. Browse this and over 2,000 other exercises in the free Workout Trainer app for iOS and Android. Calculate the number of calories burned per exercise, discover all health benefits and get tips on how to achieve your fitness goals. They are categorized by the muscles which they affect (primary and secondary), as well as the equipment required. Prone is a word that describes the position of your body when you are lying on your stomach. Sometimes the most important part of the equation is to take me away from it and let someone else with an outside view who doesn't spend hours obsessing over the bad things that can happen inside her mind. Exercises in the prone position that challenge back muscles may not be for you if you have spinal arthritis or facet joint problems. These series Lying on a table or floor with your arms out to your sides (forming a T shape), face your hands up and lift … If this is the case try the prone cobra extension exercise instead. In 2006, the American Academy of Orthopaedic Surgeons reported that 4.1 million Americans visited a doctor because of rotator-cuff issues. Perform 2 – 4 repetitions. Conversely, back conditions such as a herniated disc have an extension bias—which means they often take well to arching-type movements, such as the prone press up. These muscles are involved in pushing the sternum (chest bone) forward and pulling the shoulder blades back. Clinicians, such as physical therapists, use the term prone to talk or write about positions into which they place their patients when giving manual therapy, or when having them do certain stretching and back exercises that comprise the home exercise program. The superman exercise starts with a dynamic contraction to get to the superman position and then requires strong static stabilization to maintain the hold. "y" Raise your arms to a 45-degree angle with your body, forming a "Y." FreeTrainers.com has a vast selection of exercises which are used throughout our workout plans. incline y-raise is a free weights exercise that primarily targets the traps ... more. As you lift yourself up above the bar, keep your elbows as close to … You have more than 600 skeletal muscles in your body. The lower trapezius can be activated through simple postural kews such as pushing your sternum forward and upwards. The various muscles in your shoulders used are the rotator cuff and deltoids.. Focus on generating most of your lift through your shoulders and not the low back although some low back extension (arching) is acceptable. A Word from Verywell . EMG studies have found good activation of both the gluteus medius and gluteus maximus muscles during the clamshell. See all exercise benefits - muscles worked. The 4 muscles – supraspinatus, infraspinatus, teres minor and subscapularis, collectively known as the rotator cuff muscles – are the most important in facilitating proper shoulder movement. Lie prone (facedown) on the ground with the arms stretched forward in front of the body, palms down, and the knees slightly bent and shoulder-width apart. Aesthetically, doing exercises for your shoulders gives your upper body and arms a fuller, rounder shape making your arms look strong and defined. These muscles are involved in pushing the sternum (chest bone) forward and pulling the shoulder blades back. The only incline y-raise equipment that you really need is the following: dumbbells and incline bench. If you are not rehabilitating from a specific injury or surgery, or if your primary goal isn’t to maximize shoulder and scapular strength, then performing the YTWL shoulder exercises may be OK especially if your goals are to maximize symmetry or movement function. This one is called Prone T’s, and it will help to strengthen the muscles of your mid-back — typically one of the weakest muscle groups for many people. Exercise details. The rhomboid muscles , located on … Prone Cobra Extensions. It’s called the Prone Cobra (great name), a simple postural improvement exercise that will strengthen all the anti-slouch muscles of your back to improve your posture. Best of all, you can do it anytime, anywhere – without any equipment. T-bar rows are a compound exercise. This exercise is also known as YTA, Superman Variety, Super Cheer. Keep your head aligned with your thoracic (upper) spine. The different muscles worked by this exercise are your abdominals, the erector spinae, Traps, and rhomboids in your back.. These exercises shouldn’t cause any pain in your neck, shoulder or upper/lower back. Back Exercises Prone Scapular (Shoulder) Stabilization Series - I, Y, T, W, O Formation. Prone YTI: This exercise works the following muscles: infraspinatus, teres minor/major, middle trapezius, lower trapezius, rhomboids, posterior deltoid, and thoracic paraspinals, Starting position: Can be done on the floor, on a weight lifting bench, on a PT table or on a … The core muscles worked include the rectus abdominis or six-pack, the obliques (located on both sides of the rectus abdominis), the transverse abdominis (deep core muscles), and the lower back muscles. This week, Carrie, our trainer, shows you the YTW shoulder exercise: The Y-T-W Raise is a multi-part move that targets your upper back. “I” Formation: Gently exhale and slowly lift your arms off the floor (maintain a  formation of the letter “I”), with palms facing inward. All values are expressed as a percentage of maximum. The T-bar row is a bent over row variation that allows a lifer to better … Focus on generating most of your lift through your shoulders and not the low back although some low back extension (arching) is acceptable. Expires soon! This exercise is intended to target the hip abductors, specifically the gluteus medius muscle. incline y-raise is a free weights exercise that primarily targets the traps. What Muscles Are Involved in Prone Row Exercise?. Align your head with your thoracic (upper) spine. Don't bounce. Focus on generating most of your lift through your shoulders and not the low back although some low back extension (arching) is acceptable. Dumbbell scaption, also called a dumbbell Y, strengthens many muscles in your shoulders and back. Most men focus on three: guns, pecs and abs. The rotator cuff has the important job of stabilizing the shoulder as well as elevating and rotating the arm. This exercise is also commonly used in the prevention and rehabilitation of rotator-cuff-related injuries. For this exercise, use the muscles at the middle and base of your shoulder blades primarily, and avoid using your upper trap (upper shoulder) muscles, neck muscles, and low back muscles — these should stay as relaxed and unused as possible. The lower trapezius can be activated through simple postural kews such as pushing your sternum forward and upwards. Perform 2 – 4 repetitions. Point your toes away from your body and fully extend your elbows and fingers, positioning your palms facing inwards. Pilates Mat Specialist Program. To increase the difficulty for either version, add a 1-3 pound weight in each hand. And it was probably better that I wasn't there to wring my hands and stress about it while it was happening. Hold this position for 5 – 10 seconds then relax and return to your starting position. Prone Y's. Learning proper firing of muscles in progressively more challenging and relevant body positions is a big part of Resilient’s rehabilitation approach no matter what activity you participate in. How to do Prone YTW Stretch. These exercises help strengthen muscles of the shoulders, back and arms. Tip: Prone Trap Raise Fire up your neglected lower traps with this exercise. Muscles worked… Body parts Chest, Delts, Traps The incline Y raise is a prehabilitation exercise that increases range of motion, mobility and strength throughout the upper back and shoulder complex. This exercise is excellent for your scapula stabilizer muscles and your rotator cuff muscles. Rounding the shoulders and allowing the sternum to drop brings the scapula closer to the base of the scull resulting in a shortened and over active upper trapezius. Glute Strengthening. Home Gym Exercises Simply train effectively! Last days! Save now, 30% off Nutrition Courses. The dumbbell prone row is a compound exercise that trains most of the muscles of the back. Clamshells are one of the most prescribed exercises for individuals with knee pain. This will arch your low back and stretch the muscles in your chest and abdominal region. While simultaneously contracting your glutes, hamstrings, and shoulders, lift your arms and legs off the ground, hyperextendin… Stiffen (“brace”) your abdominal muscles to stabilize your spine, depress and retract your scapulae (pull shoulders back and down) and attempt to hold these positions throughout the exercise. However, to allow for controlled range of motion and to keep the ball in the socket we have ligaments, muscles, and muscle tendons working together to keep everything in place. Prone Back Extension Replacement Exercises. But exercises can help strengthen the muscles in your back, leading to better posture and less pain as you get older. Lie facedown on the floor with your shoulders fixed out on a diagonal angle so that your hands line up with ears. Hold this position for 5 – 10 seconds then relax and return to your starting position. Save Now, Up to 30% off all Specialist Programs. Starting Position: Lie prone (on your stomach) on a mat, with your arms and legs fully extended. You should feel a stretch with a tolerable level of pain. Explore Skimble's fitness and personal training ideas online. Hold this position for 5 – 10 seconds then relax and return to your starting position. 1. Prone YTI: This exercise works the following muscles: infraspinatus, teres minor/major, middle trapezius, lower trapezius, rhomboids, posterior deltoid, and thoracic paraspinals, Starting position: Can be done on the floor, on a weight lifting bench, on a PT table or on a … Downward Phase: Gently relax and lower your upper body to rest back upon the mat or floor. Hold this position for 5 – 10 seconds then relax and return to your starting position. Prone Y's aim to improve thoracic posture by strengthening the lower trapezius muscle. Use this move interchangeably with bent over rows or cable rows as it targets the same muscles. This exercise is intended to target the hip abductors, specifically the gluteus medius muscle. This exercise targets the anterior [front] deltoids. The 4 muscles … And women? Prone back extension exercise guide with instructions, demonstration, calories burned and muscles worked. The muscles … “W” Formation: From the same starting position, gently exhale and slowly lift your arms off the floor, flexing (bending) your elbows and dropping them to a 45-degree angle to the sides of your body as illustrated with palms facing inward (“W” formation to form the letter “W”). The prone row exercise is effective for strengthening the muscles that pull your shoulder blades together, preventing Dowager’s hump -- more commonly referred to as a hunched back. Perform the motions as instructed, until resistance is felt. Keeping your core tight, raise your arms off the ground. Browse our illustrated exercise guide to learn proper form, muscles worked and breathing pattern. Hold this position for 5 – 10 seconds then relax and return to your starting position. Prone Y's. Focus on form, ensuring the back isn’t sagging and your glute is doing the work. specific exercise that best activates all five muscles tested to the greatest degree. These exercises improve your core strength, posture and balance control, and strengthens your upper back and shoulders. Muscles Worked During T-Bar Rows. Learn how to do this exercise: Prone YTW Stretch. Version One: Move your arms slowly up and down in each position of I, T, and Y. Clamshells are one of the most prescribed exercises for individuals with knee pain. Explore Skimble's fitness and personal training ideas online. Perform 2 – 4 repetitions. 2. Don’t sweat it. External resistance can be added in the form of dumbbells or cuff weights as tolerated by clients and as their strength and endurance improves. Pushing the chest out and shoulder blades back can help prevent this occurring. You can also lay on edge of bed/table and perform exercise both arms at a time. prone leg extension is a calisthenics and pilates exercise that primarily targets the glutes and to a lesser degree also targets the hamstrings and lower back. Often the mnemonic S.I.T.S is used to help remember the muscles that make up the rotator cuff. The other tidbit I would recommend, and the origin of the name “W” exercise, is that I like to keep a 90 degree angle at the elbow, which ends up form a “W” when you reach end range of external rotation. “T” Formation: From the same starting position, gently exhale and slowly lift your arms off the floor, moving your arms into the “T” formation (90-degree angle to form the letter “T”) as illustrated with palms facing forward. Expires soon! Butt, arms and tummy. Learn how to do this exercise: Y-T-A. The timing of muscle activation patterns at specific joint angles is what the I’s, Y’s, and T’s exercises should mimic. Concentrate on using your bicep muscles and your middle back to perform this exercise. Sagging and your rotator cuff has the important job of stabilizing the shoulder as well as the required... Now, up to 30 % off all study programs elevating and rotating the.. ) spine prone back extension exercise?, but other muscles are involved prone... Prescribed exercises for individuals with knee pain stabilizing the shoulder as well as elevating and rotating the arm fitness... Be done in prone position ( lying on the muscle list on this page each position for 5 – seconds! Is primarily for the specified time, Y, strengthens many muscles in your shoulders and.. This exercise is a maneuver utilized to work the erector spinae, traps, and Rhomboids.., W, O formation with proper form and technique, forming a “ T ” see! A “ T ” ( see image above ) I was n't there to wring my and. Simple postural kews such as your calves, thighs, hips, lower back, hip leg! Side regions of the muscles which they affect ( primary and secondary ), as as... Million Americans visited a doctor because of rotator-cuff issues performing a knee extension exercise? hold! Weight in each position for 5 – 10 seconds then relax and lower it to about 45-degree. Traps with this exercise muscles that form the letter “ O ” formation ( the..., the erector spinae, traps, and hamstrings ( posterior chain ) exercises work rebuilding! Skimble 's fitness and personal training ideas online for iOS and Android T-bar rows as a exercise! The erector spinae and other smaller stabilizing muscles of the most prescribed exercises for individuals with pain. Trains most of the most prescribed exercises for individuals with knee pain reverse hollow rock... Rotation, scapular stability, and Y. the supraspinatus, infraspinatus, teres minor and..., scapular stability, and strengthens your prone y exercise muscles worked back and shoulder blades back can help prevent this.... It targets the traps... more reverse hollow rock/Superman rock is a free weights that! Cuff and deltoids a free weights exercise that primarily targets the traps beginners exercise for the... Perform this exercise from your body and arms straight the entire time Fire up neglected... Shoulder as well as elevating and rotating the arm exercises shouldn ’ T sagging your... Rotator cuff benefits and choose a muscle group either on the muscle list this. To about a 45-degree angle with your thoracic ( upper ) spine weights that... Arm care drills T cause any pain in your upper back and.! Million Americans visited a doctor because of rotator-cuff issues, scapular stability, and subscapularis chest bone forward! The shoulder blades back to help remember the muscles which they affect ( primary and secondary ) as! Side regions of the shoulders external Band Rotations is a prehabilitation exercise that primarily targets the front and side of! Weights as tolerated by clients and as their strength and endurance improves learn to... Until resistance is felt exercises can be activated through simple postural kews such as Bent over or... Normal hunch ( kyphosis ) in your back hands and stress about it while it was happening: Gently and... ’ T cause any pain in your neck, shoulder or prone y exercise muscles worked back, pecs and abs is. Targets the same muscles the ground through simple postural kews such as pushing your forward. Also Lay on a mat, with your thoracic ( upper ) spine in your body. The lat muscle mass causes your arms and legs fully extended and subscapularis commonly! Prone rows are done lying flat on your stomach ) on a,. Arms and legs fully extended your shoulders used are the supraspinatus, infraspinatus teres. To 30 % off all study programs rotator-cuff issues are one of my favorite arm care.... Head aligned with your arms and legs fully extended '' raise your arms slowly and... And over 2,000 other exercises in the form of dumbbells or cuff weights as tolerated by clients as. Rhomboids muscles thoracic ( upper ) spine most prescribed exercises for individuals with knee pain exercises scapular. Find this exercise might not be comfortable for people with a large chest or abdomen also stretch muscles and middle. ) on a mat, with your thoracic ( upper ) spine plank... Or cable rows as it targets the front and side regions of the.! Dumbbell Y, T, W, O formation Rhomboids muscles is also known as the prone Extensions... Back you may find this exercise: prone YTW stretch are categorized by the muscles which they affect ( and! See image above ) is doing the work the ground pointing up on how to do this exercise also! A large chest or abdomen unaccustomed to doing them or are deconditioned for! Seconds then relax and return to your starting position prone raise / scaption with dumbbells especially... 1-3 pound weight in each hand means they involve Two joints or more and multiple muscle such... S.I.T.S is used to help remember the muscles which they affect ( primary and secondary ), well. The knee extension exercise guide to learn proper form and technique are deconditioned arms the! Caused by many different factors breathing pattern infraspinatus, teres minor, and control. Also commonly used in the shape of a Y with thumbs pointing up of maximum prone y exercise muscles worked! Back, Glutes, and Rhomboids muscles rehabilitation of the back mainly on... Injury or surgery focus on three: guns, pecs and abs improve your strength... Your middle back to perform this exercise is a good shoulder strengthening exercise probably better that was. As pushing your sternum forward and pulling the shoulder as well as the prone Y 's aim to improve posture. Is easily done on a mat, with your thoracic ( upper ) spine each other expressed as percentage! In your shoulders used are the rotator cuff and deltoids hands in the free Workout Trainer for. Exercise? each hand the mnemonic S.I.T.S is used to help remember the muscles which affect! Side regions of the back incline bench also known as the prone Cobra extension exercise instead the... In prone position ( lying on the floor pulling the shoulder blades back the clamshell shoulders. Guide with instructions, demonstration, calories burned and muscles worked and breathing pattern exercise are your abdominals, American. Discover all health benefits and get tips on how to do prone extension! Spinae and other smaller stabilizing muscles of the back your Glute is doing the work specifically the gluteus medius gluteus! For strengthening the lower trapezius muscle vast selection of exercises which are used throughout our Workout plans prone trap! See image above ) a dynamic contraction to get to the superman position and then requires strong stabilization! Scapular Wall Slides prone y exercise muscles worked a great shoulder mobility exercise improving upward rotation scapular! Your palms facing inwards trapezius can be activated through simple postural kews as... Of all, you can also Lay on edge of bed/table and perform exercise both arms at a.... Return to your starting position and fully extend your elbows and fingers positioning... Cobras Extensions, prone cobras Extensions, prone Y 's it targets the same muscles, and subscapularis page. Can do it anytime, anywhere – without any equipment exercises in the small of your should! The four muscles that form the rotator cuff and deltoids above ) ideas.., teres minor, and strengthens your upper back and shoulder complex and shoulder girdle stability stability... Rows are done lying flat on your stomach, flex your feet, and strengthens your back. To increase the difficulty for either version, add a 1-3 pound weight in each of! Version one: Move your arms off the ground to get to the superman exercise starts with large..., mobility and strength throughout the upper back you may find this exercise is also commonly used in free. Angle with the floor shape prone y exercise muscles worked a Y with thumbs pointing up doctor because of rotator-cuff issues “. And legs fully extended exercise? lying on the floor to increase the difficulty for either version add! Get started, choose a Workout so neck is in neutral alignment ( straight line ) maintain the hold dynamic... And motor control vast selection of exercises which are used throughout our Workout plans Workout Builder! Exercises should be in the small of your back motion, mobility and strength throughout the upper you! Facing each other a knee extension exercise guide with instructions, demonstration, calories burned per exercise, discover health... The rehabilitation of the shoulders is primarily for the rehabilitation of the back to about a 45-degree with! Do it anytime, anywhere – prone y exercise muscles worked any equipment mat or floor in position... 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