Weak stabilizing muscles around your shoulder blade cause most shoulder problems. Three floor exercises—Y, T, and I positions held isometrically—target your lower traps and scapular stabilizers. Do them daily to fix posture and neck pain.
Are you dealing with shoulder issues? A lot of times it happens because your shoulders aren't strong enough in those weaker muscles around your shoulder blade. Today we're going to show you how to strengthen those without weights. Literally, you need nothing. All you need is a floor and some gravity, and these 3 moves will help you strengthen your shoulders and get rid of that impingement syndrome. Let's do it. So the first one we're going to do is a Y. We're doing Ys, Ts, and Is. The first one we're going to do is a Y. Each one of these, you're gonna slam your face into the ground and hold it there because you want a neutral neck. Now I'm gonna put my thumbs up and drive my shoulders down towards my ankles. If you let them come up, you're gonna use your upper traps too much and you're gonna shrug up and you're not gonna feel good. So keep them down. Then I want you to lift and hold. Now you're going to do this for pauses as you want to really focus on that isometric hold, basically like the holding pressure around your, your shoulder blades. The next one we're going to do is a T. It basically looks like a cross. We're going to start with that same setup. You're going to scoop your shoulder blades around and forward and you're going to raise your knuckles. So it'll look like this. Now this one's hitting a lot of your rear deltoids and rhomboids. Last one is the eyes. So we're gonna raise our pinkies this time. We're gonna reach for our toes to begin with to really, really activate those lower traps.
So it'll look like this.
Reach down and lift up. Again, we're holding for isometric holds. You're gonna reach down and hold up without shrugging. Now if that feels good, you can either weight it with some like light hand weights, like 1 to 2 pounds, or you can add them in all together like this. All right, once you've done that, you should have way stronger shoulders. It may not feel like it during the exercises because I bet you're pretty weak at a lot of those range of motions. It's okay, most people are. We sit at a desk all day, everything's rounded. Nothing feels great. So do this at least once a day if you have shoulder issues. It's going to help you to strengthen and create better posture and get rid of all that neck pain and, you know, upper back pain. You're welcome. Make sure you subscribe.
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