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Prone Y and T raise: how to do it
The prone Y and T raises are small floor lifts that work the muscles between and around your shoulder blades. They are a gentle strength exercise for the upper back after long periods of sitting and take about a minute.
It will not fix posture or pain on its own. It can be one small part of staying active and moving regularly through the day.
How to do it
- Lie face down with your forehead on a folded towel and arms overhead in a Y shape (or out to the sides in a T shape).
- Lift your arms a few inches by drawing your shoulder blades down and back (Y) or squeezing them together (T).
- Hold for 3 seconds, then lower slowly.
Dose: 8 reps of each shape.
Tip: Keep your neck long and look at the floor. Small lifts are enough. For the T, keep your thumbs pointing up and your lower back relaxed.
Common mistakes
- Lifting too high. A few inches is enough.
- Cranking your neck up to look forward. Keep your gaze on the floor.
- Arching your lower back. Keep it relaxed.
- Shrugging toward your ears. Draw the shoulder blades down.
- Rushing or holding your breath. Move slowly and breathe normally.
Easier options
- Lift only a centimetre or two.
- Skip the 3 second hold.
- Do fewer reps, for example 4, and add more over several days.
This matches the Prone Y Raise and Prone T Raise exercises in the Mo app.
When to stop and see a professional
Stop and speak to a doctor or physiotherapist if you notice:
- numbness, tingling or weakness in an arm, hand, leg or foot
- pain that shoots down an arm or leg
- sharp or pinching neck, shoulder or back pain
- pain that started after an accident, fall or other injury
- problems controlling your bladder or bowels (seek emergency care)
- pain that keeps getting worse, wakes you at night, or comes with fever or unexplained weight loss
If the movement increases your neck, shoulder or back pain, stop and try the shoulder blade squeeze guide instead, or ask a professional.
Do this with Mo, a 5-minute guided routine app
Mo the sloth guides short daily posture, neck and back exercises, with gentle reminders and a pain check-in. Learn more about Mo.