Скачать или смотреть Prone T, Y, I Raises – Upper Back & Shoulder Stability Exercise Series

The Prone T, Y, I Raises are a classic and highly effective series of exercises we use at Good Vibes Physio to strengthen the upper back, improve shoulder blade control, and build more stable, resilient shoulders.

Each position (T, Y, and I) targets the shoulder and upper back muscles slightly differently, helping build balanced strength and better movement quality for posture, lifting, and overhead activity.

We use these exercises in physio and rehab programs to help people:
✅ Strengthen the upper back and rotator cuff
✅ Improve scapular (shoulder blade) control
✅ Support better posture and overhead mechanics
✅ Reduce shoulder and neck overload

How to do it:
Lie face down on a bench or the floor.
Lift your arms into a T shape, then a Y shape, then an I shape, keeping your thumbs pointing up and shoulder blades moving down and back.
Lower with control and repeat.

Light weight. Perfect form. No rushing.

At Good Vibes Physio, we don’t chase heavy shoulder work — we build strong, well-controlled shoulders first.

If your shoulders or upper back feel weak, sore, or unstable, this is a great place to start — but the right plan still matters.