T-Y-Raise

T-Y-RAISE

The t-y-raise rotation exercise is an end range mobility exercise. This exercise requires a tennis or lacrosse ball. Start by lying down on your belly and grip onto a ball with max strength. Abduct your arm to 90 degrees and extend the shoulder to raise your fist towards the ceiling. During this phase of the motion your thumb is pointed towards the floor. Maintain maximal shoulder extension while simultaneously rotating the arm into a thumbs-up position and abducting the arm to 135 degrees. Lower the arm while maintaining a thumbs up position. Reverse the motion to complete a repetition.

Muscles involved:

• rotator cuff

  • infraspinatus

  • teres minor

  • subscapularis

• trapezius

  • upper trapezius

  • middle trapezius

  • lower trapezius

• rhomboids

• posterior deltoid

Related conditions:

• rotator cuff tendinitis

• shoulder impingement

• dynamic shoulder instability

• frozen shoulder

Exercise videos