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Prone Y, T, W and I Series
Demonstration video: Prone ITWYs for Shoulder - Ask Doctor Jo (AskDoctorJo). Follow the steps on this page if the video differs.
In our programs
- Neck and Whiplash, Phase 2 NK-2 #3
- Upper and Mid Back, Phase 2 MB-2 #3
- Upper and Mid Back, Phase 3 MB-3 #3
- Shoulder, Phase 2 SH-2 #2
The dose and steps can differ by program.
Neck and Whiplash, Phase 2: Prone Y-T-W NK-2 #3
Wake up the muscles between your shoulder blades
Photos
Why it helps
These three shapes wake up the muscles between your shoulder blades. Strong shoulder blades take a big load off your sore neck.
How to do it
- Lie face-down on a mat. Put a small folded towel under your forehead so you can breathe.
- Y: stretch both arms straight above your head in a Y shape, thumbs pointing up. Lift your arms slightly off the floor. Hold 2 seconds. Lower. Do 8.
- T: stretch both arms straight out to your sides in a T shape, thumbs up. Lift slightly. Hold 2 seconds. Lower. Do 8.
- W: bend both elbows to 90 degrees, hands near your shoulders making a W. Lift slightly. Hold 2 seconds. Lower. Do 8.
- Lift only a little. Good shape matters more than lifting high.
Too hard? Try this
Skip the lift for now. Just hold each arm position with your arms resting on the floor for 5 seconds. Do 8 each letter.
Too easy? Try this
Add a 3-second hold at the top of each lift. Or hold a small soup can in each hand.
Common mistakes
- You arch your lower back to lift higher.
- Your shoulders shrug up toward your ears.
- You lift too high and lose your shape.
You should feel
- Work felt between your shoulder blades.
- Small, controlled lifts.
You should not feel
- Pinching at the base of your neck.
- Low back pain.
Stop right away if
- Sharp pain in your neck, back, or arms.
- Numb or tingly arms or hands.
- Trouble lifting your head to breathe.
If you are one of our current patients, call the clinic and inform your provider right away, or seek emergency care right away. For a life-threatening emergency, call 911.
Upper and Mid Back, Phase 2: Prone Y and T MB-2 #3
Strengthen mid back
Photos
Why it helps
These two letter shapes wake up the muscles between and below your shoulder blades that hold them in place. Strong shoulder blade muscles help support your spine and your mid back.
How to do it
- Lie face-down on a mat. Forehead on a small towel so you can breathe.
- Y: arms straight out above your head in a Y shape, thumbs up. Lift arms slightly off the floor. Hold 2 seconds. Lower. Do 10.
- T: arms straight out to the sides making a T, thumbs up. Lift slightly. Hold 2 seconds. Lower. Do 10.
- Lift only a little. Form matters more than height.
- Keep your head and neck relaxed throughout.
Too hard? Try this
Skip the lift. Just hold each position with arms resting on the floor for 5 seconds. Do 10 each letter.
Too easy? Try this
Add 3-second holds at the top of each lift. Or hold a small soup can in each hand.
Common mistakes
- You arch your low back to lift higher.
- You shrug your shoulders to your ears.
- You lift your head up to peek.
You should feel
- Work between your shoulder blades.
- Small, controlled lifts.
You should not feel
- Pinching at the base of your neck.
- Low back pain.
Stop right away if
- Sharp pain in your neck, back, or arms.
- Numb or tingly arms or hands.
- Trouble lifting your head to breathe.
If you are one of our current patients, call the clinic and inform your provider right away, or seek emergency care right away. For a life-threatening emergency, call 911.
Upper and Mid Back, Phase 3: Prone I-Y-T-W MB-3 #3
Full mid-back series
Photos
Why it helps
This adds two more shapes (I and W) to what you did last phase. Each letter trains a different angle of your mid-back and shoulder blade muscles. Together they cover the full pattern.
How to do it
- Lie face-down on a mat. Forehead on a small towel.
- I: arms straight down at your sides, palms facing your body. Lift slightly. Hold 2 seconds. Lower. Do 8.
- Y: arms straight out above your head in a Y, thumbs up. Lift slightly. Hold 2 seconds. Lower. Do 8.
- T: arms straight out to the sides making a T, thumbs up. Lift slightly. Hold 2 seconds. Lower. Do 8.
- W: bend elbows to 90 degrees, hands by shoulders making a W. Lift slightly. Hold 2 seconds. Lower. Do 8.
Too hard? Try this
Skip the lift on the hardest letter. Or do 5 reps of each.
Too easy? Try this
Hold a small soup can in each hand. Or hold each rep 3 seconds at the top.
Common mistakes
- You arch your low back to lift higher.
- You shrug your shoulders to your ears.
- You lift your head up to peek.
You should feel
- Work between your shoulder blades.
- Small, controlled lifts.
You should not feel
- Pinching at the base of your neck.
- Low back pain.
Stop right away if
- Sharp pain in your neck, back, or arms.
- Numb or tingly arms or hands.
- Trouble lifting your head to breathe.
If you are one of our current patients, call the clinic and inform your provider right away, or seek emergency care right away. For a life-threatening emergency, call 911.
Shoulder, Phase 2: Prone T's and Y's SH-2 #2
Wake up mid and lower back-of-shoulder muscles
Photos
Why it helps
The muscles in the middle of your upper back hold your shoulder blades in good position. After a crash, these muscles often get weak. Prone Ts and Ys wake them up.
How to do it
- Lie face-down on a mat. Forehead resting on a small folded towel so you can breathe.
- T position: stretch both arms straight out to the sides like a T, palms down (thumbs facing forward).
- Gently lift both arms 2 to 4 inches off the floor by squeezing the muscles BETWEEN your shoulder blades. Hold 2 seconds. Lower slowly. Do 8 reps.
- Y position: now move both arms forward and up about 45 degrees, so they form a Y with your body. Thumbs facing up.
- Same motion: lift both arms 2 to 4 inches off the floor by squeezing between the shoulder blades. Hold 2 seconds. Lower. Do 8 reps.
Too hard? Try this
Lift only one arm at a time. Or skip the hold and just do the lift-lower motion.
Too easy? Try this
Hold light weights (1 to 3 pounds, or soup cans) in each hand. Or hold 5 seconds at the top.
Common mistakes
- You arch your low back to help lift.
- Your shoulders shrug up toward your ears.
- You lift your head up to look forward.
You should feel
- Strong work between the shoulder blades.
- Hips and trunk staying still.
You should not feel
- Sharp shoulder pain.
- Low back pain.
- Neck strain.
Stop right away if
- Sharp shoulder pain.
- Numbness or tingling down the arm.
- Sharp low back pain.
If you are one of our current patients, call the clinic and inform your provider right away, or seek emergency care right away. For a life-threatening emergency, call 911.
Research behind this program
- Andersen LL, Kjaer M, Sogaard K, et al. Arthritis Rheum, 2008. PMID 18163419
- Yoo WG. J Phys Ther Sci, 2018. PMID 29581661
- Jang HJ, Hughes LC, Oh DW, Kim SY. J Geriatr Phys Ther, 2019. PMID 28914720
- Baskurt Z, et al. J Back Musculoskelet Rehabil, 2011. PMID 21849731
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