Y, T and W raises lying face down

At home Pitchers Catchers Infield Outfield

EasyAbout 5 minOn your own

Strengthens the small muscles round the shoulder blades that keep a throwing shoulder healthy.

Alternative shown. The videos are done standing with a band: the Y raise covers the Y and the reverse fly covers the T. For the W, bend the elbows, tuck them near the ribs and squeeze the shoulder blades back and down.

Also: Banded reverse fly (the T)

Set up

Lie face down on a mat, or on a bench with your arms hanging. Forehead on a towel.

You need: A mat or bench

Steps

Y: arms up at an angle above your head, thumbs up, lift and lower
T: arms straight out to the sides, thumbs up, lift and lower
W: elbows bent and tucked in, squeeze the shoulder blades down and back
Do the reps of each letter before moving on

Coaching points

Lift with the shoulder blades, not the lower back
Thumbs to the ceiling
Pause for a second at the top

Adjust it

Easier

Do them standing, bent over at the hips.

Harder

Hold a very light weight (a tin or a 1 kg plate).