You don’t need a gym or any equipment to improve your shoulder stability and upper back strength. With just some floor space, the I’s, Y’s, and T’s – On the Floor exercise is a great way to activate key postural muscles and support healthier, stronger shoulders.
How to Perform I’s, Y’s, and T’s on the Floor:
1. Setup:
Lie face down on a mat or comfortable surface with your arms free to move.
I’s – Engage Lower Traps and External Rotators
- Position your arms down at your sides, hands near your pockets.
- Palms face your body.
- Lift your arms off the floor while keeping your shoulders down.
- Squeeze your shoulder blades together.
- Variation: For more external rotator focus, face your palms down before lifting.
Y’s – Activate the Lower Traps
- Extend your arms overhead at a 45-degree angle to form a “Y” shape.
- Keep your thumbs pointing up.
- Lift your arms slowly off the ground while keeping your neck neutral.
T’s – Strengthen Mid Traps and Rhomboids
- Stretch your arms straight out to the sides, forming a “T” shape.
- Palms face down.
- Lift your arms and focus on squeezing your shoulder blades together.
- Avoid shrugging your shoulders.
- Tip: For a mid trap bias, perform the same movement with your thumbs up.
This floor-based version is perfect for warm-ups, posture training, or shoulder rehab. Do it consistently, and you’ll feel the difference in your back strength and posture!