YTWL: A classic shoulder training consisting of four letters!
These four exercises can basically exercise the middle and lower bundles of the trapezius, rhomboids, serratus anterior and shoulder external rotator muscles (infraspinatus, teres minor).
Help you improve the stability of the scapula, improve scapulohumeral rhythm, prevent shoulder impingement syndrome, correct hunched posture, etc.!
Don’t underestimate these movements. Perform them with bare hands, focus on movement control, and squeeze your shoulder blades to achieve peak contraction.
Y
Open your arms (palms down) (10 o'clock and 2 o'clock directions, Y shape). Lift your arms straight up while squeezing your shoulder blades back and down. Stay for 3 seconds and repeat 8-12 times.
T
Open your arms, slightly externally rotate your shoulders, and raise your thumbs to form a T shape. Your upper arms should be at a perfect 90-degree angle to your torso. Keep your arms straight, shoulders back and horizontally abducted and upward, squeeze your shoulder blades at the top of the movement, and contract at the top for 3 seconds. Repeat 8-12 times.
W
Start the movement by straightening your arms (palms facing down) into a V shape (10 o'clock and 2 o'clock directions). Bend your elbows downward and back, retracting your shoulder blades. Imagine putting your elbows in your back pocket (W shape) and focus on maximal contraction of your shoulder blades. Hold for 3 seconds to contract at the top. Repeat 8-12 times.
L
Straighten your arms downward (palms upward) into a V shape (A-shape at 5 o'clock and 7 o'clock), retract your shoulder blades, and raise your arms straight up and back. Squeeze your shoulder blades hard and hold for 3 seconds. Repeat 8-12 times.
Notes
1. Perform the entire set of 4 movements 2-3 times a week! You can use them to warm up, put them at the end of an upper body workout, or do them on your living room floor when you have the time!
2. Focus on movements: Focus on maximizing contraction and promoting full scapular retraction of the target muscles. Go build the link between muscle and mind!