Y-Raise Hurdles

ShoulderScapulaScapular MobilityShoulder Mobility
Written By David Song

Y-RAISE HURDLES

This exercise targets the lower trapezius muscle in an overhead motion to improve posterior tilting of the scapula and flexion of the shoulder. This exercise aims to recruit your other scapular muscles to assist the shoulder out of impinged positions. When completing this exercise be sure to keep the chest flush with the floor to isolate overhead shoulder motions away from the thoracic spine - the goal is to improve shoulder range of motion and function.

Start by lying down on the ground with your arm abducted to roughly 130 to 140 degrees. Use one forearm to cushion your forehead so that the neck can be relaxed during this exercise. While in a thumbs up position, raise your arm up and over an object used as a hurdle. Focus on the up rotation of the scapula during this exercise to generate this movement.

Muscles Involved:

  • Lower Trapezius

  • Serratus Anterior

  • Deltoids

  • Rotator Cuff

Related Conditions:

  • Winged Scapula / Scapular Dyskinesia

  • Shoulder Impingement

  • Rotator Cuff Tear

  • Upper Cross Syndrome

  • Cervicothoracic Junction Irritation

  • Chronic Neck Pain

  • Upper Trapezius Myalgia

Exercise Equipment:

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David Song
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