Y raise exercise ยท shoulder pain
The Y raise exercise targets the lower trapezius, the muscle that steadies the shoulder blade with your arm overhead.
The Y raise is a home shoulder exercise: standing tall with thumbs up, you settle your shoulder blades low and back, then sweep both arms, elbows straight, upward and outward into a Y, hold 3 seconds, and lower slowly, 10 times.
Skip this one unless it is marked on the home program your physician gave you. Unless your instructions say otherwise, do your marked exercises twice a day, every day, and tick off each session in your log.
Step by step: the Y raise
- Set up: Stand or sit tall, arms at your sides, thumbs pointing up.
- Move: Settle the shoulder blades low and back. Sweep both straight arms upward and wide until your body spells a Y. Lower slowly.
- Count and hold: Hold 3 seconds. Repeat 10 times. Twice a day.
Why the Y raise matters after a procedure
The lower trapezius anchors the shoulder blade from below. It is one of the first muscles to weaken with shoulder pain and with long hours of sitting, and when it fails, the upper trapezius takes over and tightens. Strengthening it shifts the work back to the right muscle and eases strain at the top of the shoulder and at the base of the neck, where trigger points like to form.
Which mistakes undo it?
- Shrugging toward the ears.
- Lifting beyond a comfortable height.
- Arms creeping forward and losing the Y shape.
When to stop for the day
Expect a mild stretch, some effort, and maybe a little soreness the next morning. Quit for the day and phone (314) 886-5620 if you get:
- Numbness, tingling or weakness that was not there before
- A sharp, stabbing pain
- Pain that rises 2 points or more above your starting number and does not settle within an hour
- Lightheadedness, or your vision changing
Fainting, chest pain or a struggle to breathe: dial 911, not our office.
What to remember
- Thumbs up, arms in a wide Y.
- Shoulders stay away from the ears.
- Comfortable height only.
Last step. Show us you have it: Right here in the clinic, demonstrate the Y and keep your shoulders low while you hold it. Unsure about any step? We run through it with you again next time.
Why bring your exercise log?
The log is how we tell the difference between an exercise that is not working and an exercise that is not being done. At each visit your technician counts the sessions you checked off, notes your daily pain number, and watches you do one exercise to correct your form before small errors become habits.
Related reading
- The painstl.com physiotherapy program, every station and test
- Pendulum, another shoulder exercise
- Wall walk, another shoulder exercise
- Outward turn with band, another shoulder exercise
- Band row, another shoulder exercise
- I raise, another shoulder exercise
- T raise, another shoulder exercise
- A press, another shoulder exercise
Need the plan built around your injection?
A physician examines you first and decides which shoulder exercises fit your diagnosis and the procedure you had.
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