Jak wykonać ćwiczenie
- 1
Purpose: Improves shoulder stability, posture, and scapular (shoulder blade) control. Often used in physical therapy and warm-ups.
- 2
Starting Position:
- 3
Stand with feet shoulder-width apart. Hinge forward at the hips (like a
- 4
deadlift) keeping your back flat, or lie face down on an incline bench.
- 5
Keep your thumbs pointing up throughout.
- 6
Y (Arms up):
- 7
Extend both arms straight forward and upward at a 135-degree angle from
- 8
your body, forming a „Y”. Squeeze your shoulder blades together at the
- 9
top.
- 10
T (Arms out): Open your arms straight out to the sides, perpendicular to your body, forming a „T”. Focus on pinching your shoulder blades.
- 11
W (Arms bent): Pull your elbows back, bending them to 90 degrees, and squeeze your shoulder blades to form a „W”. Keep your wrists firm.
- 12
L (Arms rotated):
- 13
Start with elbows bent at 90 degrees and close to your body. Rotate
- 14
your forearms outward (external rotation) like a goalpost, forming an
- 15
„L” or a gate.
- 16
Key Focus:
- 17
Movements should be slow and controlled. Always lead with the thumbs
- 18
and think about moving the shoulder blades, not just the arms.
