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ytwl

 

Shoulder stability exercises are functional exercises that should be a part of EVERYONE’S workout routine in order to prevent injury and to increase strength and endurance to that area.

Athletes who participate in overhead sports such as Baseball (pitching), Basketball and Tennis are more prone to injuries of the shoulder due to overuse.

A rounding at the shoulders is an indication of muscle imbalance which can and often does lead to pain and or injury of the shoulder.

These exercises counteract muscle overuse or imbalance by working the smaller, usually overlooked, lesser developed muscles of the back.

Equipment: These exercises can be done on an incline bench, stability ball or standing. The Y-T-I exercises can be performed on the floor. Weights are optional.  Light dumbbells are all that are needed if you choose to use weights.

For the purposes of this post, the exercises shown here are performed on a stability ball.

Major Muscles Used: middle and lower trapezius, deltoids and external rotator cuff muscles (supraspinatus, infraspinatus and teres minor). When using the stability ball, the core is worked as well.

traps3ex rotator

 

Y RAISE

Position:  Lie prone (face down) on a stability ball with chest on the ball so that the arms are allowed to hang straight down from your shoulders and in front of the ball. With your palms facing one another point thumbs straight out.

Movement:  Contract abs and raise arms to a 30° angle until your arms align with the shoulders. Pause and slowly return to starting position.

yY

 

 

T RAISE

Position:  Lie prone (face down) on a stability ball with chest on the ball so that the arms are allowed to hang straight down from your shoulders and in front of the ball.  With your palms facing out point thumbs outward.

Movement: Contract abs. Extend arms straight out to your sides to form the letter “T”.  Pause and slowly return to starting position.

tT

 

 

W RAISE

Position:  Lie prone (face down) on a stability ball with chest on the ball. Bend elbows at a 90 ° angle so that your forearms are parallel to the floor. With palms facing up, point your thumbs outward.

Movement: Contract abs. Squeeze shoulder blades together and extend upper arms out to your side. Keep your elbows bent throughout the movement.  Pause and slowly return to starting position.

w raiseW

 

 

L RAISE

Position:  Lie prone (face down) on a stability ball with chest on the ball so that the arms are allowed to hang straight down from your shoulders and in front of the ball. With your palms facing in towards you, point thumbs straight out.

Movement:  Contract abs. Squeeze shoulder blades together, bend elbows and raise them towards your upper back and in line with the shoulder.  The upper arms should be perpendicular to the body. Keeping the elbows bent, rotate forearms upwards as far as you can go.  Pause and slowly return to starting position.

 

l raiseL

 

 

I RAISE

Position:  Lie prone (face down) on a stability ball with chest on the ball so that the arms are allowed to hang straight down from your shoulders and in front of the ball. With your palms facing each other, point thumbs straight up.

Movement:  Raise arms straight up and in line with your body. Thumbs should be pointing towards ceiling. Pause and slowly return to starting position.

I RAISE1I

(Pictures of the Y and I raise can look similar to one another. Remember that with the Y raise the arms are positioned at a 30° angle at the top of the movement forming the letter Y. The arms in the I raise are straight up and in line with the body.)

 

 

YTWL10

 

Need help with these exercises or want more information on exercises that work to stabilize the shoulders?  Please leave a comment…

 

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