Prone Y-T-W Raises

How to do it

You need: Exercise mat, A rolled towel for your forehead.

Lie face down on a mat with your legs straight and your forehead resting on a rolled towel so your neck stays long. Let your arms hang off the mat towards the floor.

1. Reach both arms overhead into a Y shape, thumbs pointing up, and lift them a small way off the floor, then lower.
2. Take both arms straight out to the sides at shoulder height into a T, thumbs up, squeeze your shoulder blades together and lift, then lower.
3. Bend your elbows down by your sides into a W, draw them back and down and lift, then lower.
4. Move through the Y, then the T, then the W to complete one set.

Form cues

• Start each lift by drawing your shoulder blades down and towards your spine.
• The lift is small - your hands come just clear of the floor.
• Your neck stays long and your gaze stays down at the mat.
• No shrugging your shoulders up towards your ears.

Common mistakes

• Shrugging the shoulders up to lift the arms.
• Arching your lower back to raise the arms higher.
• Rushing the lifts instead of moving slowly.

Safety: Stop and message your physio if you get pain at the front or top of the shoulder, or tingling into the arm.