How to do it:

  • Lie face down on a mat or bench with your forehead supported and arms extended toward the floor.

  • Y: Lift your arms up and slightly forward to form a “Y” shape with your body, thumbs pointing upward. Lower with control.

  • T: Extend your arms straight out to the sides to form a “T” shape, squeezing your shoulder blades together as you lift. Lower slowly.

  • W: Bend your elbows and pull them down toward your sides to form a “W” shape, drawing your shoulder blades down and back. Lower with control.

  • Move slowly through each position, repeating 6–10 repetitions of each shape.

Why it’s effective:

YTW exercises activate the muscles of the upper back and shoulders that are often underused due to prolonged sitting or poor posture. They improve shoulder stability and coordination while supporting proper movement patterns.

Common benefits:

Strengthens upper back and shoulder stabilizers, improves posture and scapular control, reduces neck and shoulder tension, supports healthy shoulder mechanics, and enhances upper body endurance and alignment.