Overview

Prone Y-Raise (俯卧Y字上举) is a intermediate-level Strengthening exercise targeting the Upper Back, Shoulders. Perform 12 repetitions.

How to Perform

1. Lie face down with arms extended overhead, forming a Y shape.
2. Thumbs pointing up.
3. Lift your arms and chest slightly off the floor, squeezing shoulder blades together.
4. Hold for 3 seconds, then lower.
5. This strengthens the lower trapezius and posterior chain muscles that support good posture.

中文说明

俯卧，双臂向头顶前方伸展成Y形，拇指朝上。微微抬起双臂和胸部离开地面，夹紧肩胛骨。保持3秒后放下。强化下斜方肌和支撑良好姿势的后链肌肉。

Target Muscles

• Upper Back
• Shoulders

Benefits

• Improves upper back mobility
• Improves shoulder mobility
• Builds muscular endurance for spinal support

Safety & Contraindications

• Avoid if you have shoulder impingement

⚠️ Important: This exercise guide is for informational purposes only. If you have a medical condition or injury, consult a healthcare professional before attempting this exercise.

Scientific References

1. Wang XQ, et al. A meta-analysis of core stability exercise versus general exercise for chronic low back pain. PLoS One. 2012;7(12):e52082. doi:10.1371/journal.pone.0052082
2. Chang WD, et al. Core strength training for patients with chronic low back pain. J Phys Ther Sci. 2015;27(3):619-622. doi:10.1589/jpts.27.619