Big Back Pain Logo

Upper Back Posture Exercises

(continued)

Strengthening Exercises continued...

Ys, Ts, and Is

Ts, Ys, and Is strengthen upper back muscles that control the shoulder blades.

Ts, Ys, and Is can be done on exercise bench (flat or inclined), stability ball, standing bent over from the hips, or on the floor. They can be done with or without weights. (If done without weights, the top position may be held for 5 seconds).

Standing, bent-over Ts, Ys and Is also work the core. Proper form must be maintained to protect the lower back

Ys - on the floor
Lie face down, forehead resting on floor. Folded towel may be placed under forehead to keep neck in neutral alignment. Form a Y shape with outstretched arms (arms overhead and slightly out to sides). Point thumbs toward ceiling. Squeeze shoulder blades together and raise arms off floor as high as possible (usually inches). Lower to starting position and repeat 10 times.

y exercise on floor - start positionY exercise on floor

Ts - on the floor
Lie face down, forehead resting on floor. Folded towel may be placed under forehead. Hold a very light dumbbell in each hand. Form a T shape - arms out to sides, palms facing floor. Squeeze shoulder blades together and raise arms off floor. Do not lock elbows. Pause and lower to start position. Repeat 10 times.

T exercise on floor - start positionT exercise on floor

Is - on the floor
Lie face down, forehead resting on floor. Folded towel may be placed under forehead. Place arms at sides, palms facing body. Raise arms off floor.

I exercise on floor start positionI exercise on floor


Standing YTI's

Standing Y, T and I start position:
Bend forward from the hips until torso is about a 45 degree angle, arms hanging toward floor. Keep your shoulders blades down and back. Do not round your back.

For the standing Y: Raise your arms (with thumbs pointing up) until they arm in line with your torso. Pause and lower to start. Repeat 10 times

For the standing T exercise, raise your arms out to the sides in line with your body and squeeze your shoulder blades together. Pause and lower to start. Repeat 10 times

For the standing I, slowly lift arms straight back until they are in line with your body. Pause and lower to start. Repeat 10 times

Standing Y

yti exercise start-standing
Start Position
y exercise-standing
Standing Y
 

Standing T

ytistart-standing
Start Position
t exercise - standing
Standing T
 

Standing I

ytistart-standing
Start Position
i exercise - standing
Standing I
 
Upper back posture exercises continued...