EPHYT

Y, T, V in Prone Without Weights

Equipment Needed

  • Flat surface (e.g., bench, bed, or floor mat).
  • Optional: Towel for forehead support.

Movement Execution

  1. Starting Position:
    • Lie prone (face down) on a flat surface with your forehead resting on a towel or the surface.
    • Arms should be extended forward for “Y,” directly out to the sides for “T,” and diagonally backward for “V,” palms facing down.
  2. Perform the Movement:
    • For Y: Raise your arms in a wide “Y” shape overhead, ensuring your thumbs point upward.
    • For T: Move arms out to the sides to form a “T” shape and lift them off the surface.
    • For V: Lift arms diagonally back, forming a “V” shape.
    • In all positions, keep the movement slow and controlled, focusing on scapular retraction and elevation.
  3. Return:
    • Lower arms back to the starting position slowly without letting them drop abruptly.

Proprioceptive Cues

  • Focus on initiating the lift from the scapulae, not the shoulders or lower back.
  • Imagine squeezing your shoulder blades together during the lift.
  • Keep your neck neutral and avoid looking up; the movement should isolate the upper back.

Common Cheat Movements or Mistakes

  1. Excessive Neck Strain: Lifting the head instead of keeping it in a neutral position.
  2. Overusing Arms: Using the deltoids instead of activating scapular muscles.
  3. Rushing: Performing the movement too quickly, reducing the control and engagement of target muscles.
  4. Excessive Lower Back Arch: Compensating by engaging the lumbar spine instead of isolating the upper back.

Sets, Reps, and RPE

  • Rehabilitation: 2–3 sets of 12–15 reps at RPE 3–5 (light intensity to improve muscle activation).
  • Strength and Endurance: 3–4 sets of 15–20 reps at RPE 5–6 (moderate intensity for postural endurance)

Progression or Variations

  • Add light weights or resistance bands to increase difficulty.
  • Perform on an inclined bench to add range of motion.
  • Isometric holds at the top of each movement for 2–3 seconds.
  • Combine all three movements (Y, T, V) in a single set for dynamic engagement.

Why Perform Y, T, V in Prone Without Weights?

  • Improves scapular stability and strengthens the upper back.
  • Enhances postural alignment, reducing forward shoulder posture.
  • Activates key stabilizing muscles, promoting healthy shoulder mechanics.

Clinical Reasons to Perform Y, T, V in Prone Without Weights

  1. Shoulder Dyskinesis: Improves scapular control and mobility, restoring proper shoulder mechanics.
  2. Dowager’s Hump: Strengthens postural muscles to reduce thoracic kyphosis and forward head posture.
  3. Trapezius Tear Rehabilitation: Activates and strengthens the trapezius muscles post-recovery to restore function.

Who Should Perform This Exercise?

  • Athletes: Especially beneficial for swimmers, tennis players, and overhead athletes to improve scapular mechanics.
  • Desk Workers: Counteracts prolonged sitting by strengthening postural muscles and reducing upper back tension.
  • Rehabilitation Patients: Ideal for individuals recovering from shoulder injuries, kyphotic posture, or scapular dyskinesis.

Muscles Involved

Primary Muscles

  1. Trapezius (Upper, Middle, and Lower Fibers)
    • Origin: Occipital bone, ligamentum nuchae, spinous processes of C7–T12.
    • Insertion: Lateral third of the clavicle, acromion, and spine of the scapula.
    • Function: Elevates, retracts, and depresses the scapula; aids in scapular stabilization.
  2. Rhomboid Major and Minor
    • Origin: Spinous processes of T2–T5 (major) and C7–T1 (minor).
    • Insertion: Medial border of the scapula.
    • Function: Retracts and stabilizes the scapula.

Secondary Muscles

  1. Levator Scapulae
    • Origin: Transverse processes of C1–C4.
    • Insertion: Superior angle of the scapula.
    • Function: Elevates the scapula and assists in neck extension.
  2. Posterior Deltoid
    • Origin: Spine of the scapula.
    • Insertion: Deltoid tuberosity of the humerus.
    • Function: Assists in shoulder extension and horizontal abduction.
  3. Erector Spinae
    • Origin: Iliac crest, sacrum, lumbar vertebrae.
    • Insertion: Spinous and transverse processes of thoracic and cervical vertebrae.
    • Function: Stabilizes the spine during prone positioning.