WYLIT

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Here are 5 exercises that you can do for your upper back, that are similar to the classic Stick-up exercise. These exercises will help with your shoulder mobility and increase your strength in the upper back.

For each of these exercises you will use a stability ball and you will perform these exercises following the "W", "Y", "L", "I", "T" order.

So, if you are a beginner, then just do 5 or 6 repetitions of each exercise to start and as your endurance increases, add in more repetitions. Advanced can perform 10 repetitions per exercise.

Also, for these exercises, you will complete them with no rest in between, starting with a warm-up and then jumping right into the hardest one, and finishing off with the easiest version.

To start the "W", place your chest on the ball, put your hands over your head in the stick-up position, then tuck your elbows into your side and that is the "W" formation. You can see that in this exercise you are getting some mobility and getting the shoulder blades moving.




Next you will move into the "Y" position. So, for this exercise, place your thumbs up and really focus on a small movement initiated by the muscles between your shoulder blades. Be sure to not use your shoulders to perform the movement.

After completing all the reps for the "Y" movement, you will perform the "L", which is an external rotation. This exercise strengthens all the little muscles in the shoulder joint. Try and relax the rest of your body, especially your neck as you are completing the repetitions.

Up next is the "I'. So, place your arms straight out in front and do some extension. Again, this movement will work the muscles between your shoulder blades.

To finish off, you'll do the "T" which is another small movement focusing again, on the muscles between the shoulder blades.

So for beginners, you will do 5-6 repetitions with no rest in between, take a minute rest and repeat up to 3 times. Personally, I like to do it as part of a circuit, which you can see in the Reconstruction workouts. Also, these exercises are similar to the plank exercises in that you don't need a day of rest between these exercises; you just need to get your mobility back.

This is Craig Ballantyne reconstructing your body with very simple exercises.

Category:

Sports

Tags:

• W exercise
• Y and T exercises
• upper back exercises
• shoulder mobility

[noonevincecarterfan]

@DrmrGuy1979 Since I learned about WYLIT's they've been part of my workout regiment from time to time. I like to change exercises very often, but I them for my shoulders. I also did the exercises with light hand weights, which made them a little harder. I am totally pain free in my shoulders and have been for a long time now. I also train my back muscles between my shoulderblades with other exercises with heavyier weight in order to improve my shoulder allignment.

[noonevincecarterfan]

I did the WYLIT's for a month and my shoulder problems are now gone. I'll continue to do the exercises in order to prehab and prevent more injuries to the rotator cuff. Thanks Craig!

[durgasankarm]

wonderful stuff! In simplicity lie the most profound ones