Also called I-Y-T-W’s for the shapes that your arms make while doing them, these seemingly simple moves sneak up on you but seriously strengthen your rhomboids, the little stabilizer muscles that keep your shoulders strong and healthy.
HOW TO DO IT:
- Sit on an ottoman, bench, armless chair, or similar
- Lean forward at the hips and rest your chest on your knees
- Keep your palms open and keep thumbs up throughout the exercise
- Raise your arms straight out over your head to form an “I” shape
- Hold for 5 seconds
- Slowly move your arms out to 45º to form a “Y” shape
- Hold for 5 seconds
- Slowly move your arms out to 90º to form a “T” shape
- Hold for 5 seconds
- Keep hands high and slowly bring elbows to your sides to form a “W” shape
- Hold for 5 seconds
- Slowly return to starting “I” position
- Repeat the sequence for as long as you can
MAKE IT COUNT:
- Do as many as you can
- Keep going until your upper back and shoulder muscles are on fire!
MAKE IT EASIER:
- Skip the “W” shape
- Bend over slightly less forward
MAKE IT HARDER:
- Hold light weights, start with 2-3 pounds per hand
- Slow down the movement even more
- Hold the each position for 10 seconds
- Perform the movement lying on your belly on the floor and arching your back, then try to keep your hands off the floor
MAKE IT FUN:
- Share this with a friend so you have a workout buddy!
PRACTICAL USES:
- Strengthening shoulders to prevent injury
- Stabilizing shoulders throughout entire range of motion
- Upping your arm wrestling game
- Swimming longer
DISCLAIMER: To reduce the risk of injury, before beginning this or any exercise program, please consult a healthcare provider to ensure you are able to safely participate in this or any exercise program. All exercise programs carry some risk of injury.
If you engage in this exercise or exercise program and/or use any information provided by Squirrel Fitness, LLC, regardless of where or how you access it, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Squirrel Fitness, LLC, from any and all claims or causes of action, known or unknown, arising out of your participation in activities with Squirrel Fitness, LLC.