Try the fol­low­ing se­quence

Triathlon Magazine Canada - - WARM UP -

Y’s and T’s

Y’s and T’s are shoul­der blade sta­bi­liz­ing ex­er­cises. A sta­ble shoul­der blade acts as the plat­form for the ro­ta­tor cuff. Take an end of the rub­ber band in each hand and step back­ward un­til the band be­comes tense. Now as­sume the “Y” po­si­tion from the “y.m.c.a.” dance. Keep­ing your body up­right and your abs en­gaged, gen­tly add ten­sion to the band by pulling the shoul­ders down and back and the hands back­wards an­other six inches, then re­turn to start­ing po­si­tion. For the next rep­e­ti­tion, pull your arms out into a “T” at your sides and re­turn to the start­ing po­si­tion and re­peat. This ex­er­cise is meant to strengthen be­tween the shoul­der blades so fo­cus on us­ing these mus­cles rather than your arms to com­plete the ex­er­cises and en­sure your shoul­ders stay down away from your ears.

Start with 12 rep­e­ti­tions.

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