I-y-t exercise

Strengthening your lower body is of prime importance for maintaining your balance and preventing falls as you age, but that doesn't mean you should neglect training your upper i-y-t exercise. As you get older, your upper-body muscles — including your shoulders and back — become weaker and tighter, especially if you sit for prolonged hours working in front of a computer. Doing posture-correcting moveslike the IYT exercise, can help with strengthening these muscles and releasing tension, i-y-t exercise.

Lay face-down on the ground and place your arms out straight ahead of you. Keep your arms straight and lift them up off of the ground straight out in front of you. Hold for a second, then lower them back down to the ground. This is one complete rep of the IYT exercise. Return to the I position to start your next rep.

I-y-t exercise

Are you working on your shoulder strength and resilience? I know I am. In college I separated my right shoulder during a lacrosse practice and I had difficulty with the shoulder feeling stable after that. I stopped benching for a number of years and would get pain from my neck down my shoulder when carrying my stick or running over 2 miles. I had difficulty putting weight over my head. I separated my shoulder three more times over the next 7 years. It always ached after games or running and I was frustrated. While in Physical Therapy school, I was introduced to the I, Y, T- often the go to exercises for those in shoulder rehabilitation. I love these three and eventually learned a fourth, the W which I use often when programming for my patients. First, some anatomy: These exercises focus on the back muscles, mainly the middle and lower part of the trapezius. They also hit all rotator cuff muscles which include the infraspinatus, subscapularis, teres minor, and supraspinatus muscles see above image. These work together to stabilize the shoulder and move the arm.

Lay face-down on the ground and place your arms out straight ahead of you.

Bowling can fatigue your back and shoulders especially if you sit a lot throughout the day for your job. This standing I-Y-T exercise with dumbbells is designed to target the biggest group of muscles in your shoulders and back, all in one exercise. You will spell the letters I , Y , and T with your arms. The I-Y-T exercise is a full-range-of-motion exercise for your shoulders, and the benefits include:. Standing upright with the dumbbells down by your thighs, lift your arms straight forward and then return them to the starting position. This time, lift your arms up again, but extend them out a little bit more to make the Y in this exercise. Try to avoid lifting with your lower back while doing this exercise.

Bowling can fatigue your back and shoulders especially if you sit a lot throughout the day for your job. This standing I-Y-T exercise with dumbbells is designed to target the biggest group of muscles in your shoulders and back, all in one exercise. You will spell the letters I , Y , and T with your arms. The I-Y-T exercise is a full-range-of-motion exercise for your shoulders, and the benefits include:. Standing upright with the dumbbells down by your thighs, lift your arms straight forward and then return them to the starting position.

I-y-t exercise

Poor posture due to poor thoracic mobility and poor scapular muscle strength are often major contributors to neck, shoulder, and upper back pain. Poor lumbar extensor strength is linked to low back pain. Start slowly without resistance. Keep your chin tucked and head aligned with the body. To increase the difficulty for either version, add a pound weight in each hand. When this exercise is performed correctly, it engages and strengthens many critical muscles that help control many of our most common postures and movement patterns. A slouched posture with a forward head and rounded shoulders can be associated with many common pain syndromes including: neck pain and headaches ; upper back pain; and shoulder pain.

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What to feel: Feel your scapulas traveling down your back Pitfalls: arching the back, use upper traps too much, or lift chest off the floor. By agreeing to or closing this notice, you understand and agree to such use and data collection. Current Specials. Book Online! Sport Performance Training. Common Mistakes: Bending the elbows as you lift. Keep those elbows straight in each position. Lift arms overhead with palms facing the ground. The W is my favorite! Anthony Pietropaol. Joey Buchanich.

Because of this, it's important to do back-targeting exercises to help balance out your strength.

Anthony Pietropaol. Other Services. Training For Endurance Athletes. Prone I, Y, T. Training Facility. Back Dr. The rotator cuff muscles are the foundation of our shoulder joint movement and need strength and care throughout our lives," she says. This standing I-Y-T exercise with dumbbells is designed to target the biggest group of muscles in your shoulders and back, all in one exercise. Remember, these are just part of the equation! This takes tension away from the muscles we are targeting and makes the exercise much easier and less effective. Back Physical Therapy Services. Brace your core by filling the sides of your lower ribcage with air.