Y-Hurdle Raises

ShoulderMobilityShoulder MobilityThoracic Mobility
Written By David Song

Y-HURDLE RAISES

This exercise targets the lower trapezius muscle in an overhead motion to improve posterior tilting of the scapula and flexion of the shoulder. This exercise aims to recruit your other scapular muscles to assist the shoulder out of impinged positions. When completing this exercise be sure to keep the chest flush with the floor to isolate overhead shoulder motions away from the thoracic spine - the goal is to improve shoulder range of motion and function.

Muscles Involved:

  • Lower Trapezius

  • Serratus Anterior

  • Deltoids

  • Rotator Cuff

Related Conditions:

  • Winged Scapula / Scapular Dyskinesia

  • Shoulder Impingement

  • Rotator Cuff Tear

  • Upper Cross Syndrome

  • Cervicothoracic Junction Irritation

  • Chronic Neck Pain

  • Upper Trapezius Myalgia

Related Exercises

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Scapula, Scapular Retraction, Scapular Retractors, Scapular Strengthening, Lower Trapezius, Middle Trapezius, Trapezius, Upper Trapezius, Rhomboid, Rhomboid Major, Rhomboid Minor, Upper Back Strengthening
Banded Scapular Roll
Scapula, Scapular Retraction, Scapular Retractors, Scapular Strengthening, Lower Trapezius, Middle Trapezius, Trapezius, Upper Trapezius, Rhomboid, Rhomboid Major, Rhomboid Minor, Upper Back Strengthening
Scapula, Scapular Retraction, Scapular Retractors, Scapular Strengthening, Lower Trapezius, Middle Trapezius, Trapezius, Upper Trapezius, Rhomboid, Rhomboid Major, Rhomboid Minor, Upper Back Strengthening
Dumbbell Scapular Circle
Scapula, Scapular Retraction, Scapular Retractors, Scapular Strengthening, Rhomboid, Rhomboid Major, Rhomboid Minor, Middle Trapezius
Dumbbell Scapular Circle
Scapula, Scapular Retraction, Scapular Retractors, Scapular Strengthening, Rhomboid, Rhomboid Major, Rhomboid Minor, Middle Trapezius
Scapula, Scapular Retraction, Scapular Retractors, Scapular Strengthening, Rhomboid, Rhomboid Major, Rhomboid Minor, Middle Trapezius
Scapular Push Up with Band
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Scapular Push Up with Band
Scapular Protraction, Scapular Protractor, Serratus Anterior, Pectoralis Minor, Scapulothoracic Joint, Scapula, Scapular Strengthening
Scapular Protraction, Scapular Protractor, Serratus Anterior, Pectoralis Minor, Scapulothoracic Joint, Scapula, Scapular Strengthening
Banded Apley’s Scratch Retraction
Shoulder, Scapular Retraction, Scapular Retractors, Rhomboid, Rhomboid Major, Rhomboid Minor, Middle Trapezius, Scapular Strengthening
Banded Apley’s Scratch Retraction
Shoulder, Scapular Retraction, Scapular Retractors, Rhomboid, Rhomboid Major, Rhomboid Minor, Middle Trapezius, Scapular Strengthening
Shoulder, Scapular Retraction, Scapular Retractors, Rhomboid, Rhomboid Major, Rhomboid Minor, Middle Trapezius, Scapular Strengthening
Banded Apley’s Scratch Protraction
Serratus Anterior, Pectoralis Major, Pectoralis Minor, Scapular Protraction, Scapular Protractor, Scapulothoracic Joint, Scapular Strengthening
Banded Apley’s Scratch Protraction
Serratus Anterior, Pectoralis Major, Pectoralis Minor, Scapular Protraction, Scapular Protractor, Scapulothoracic Joint, Scapular Strengthening
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Doorway Lean Back
Scapular Protraction, Scapular Retractors, Rhomboid, Rhomboid Major, Rhomboid Minor, Rhomboid Stretch, Middle Trapezius, Back Stretch, Scapulothoracic Joint, Thoracic Flexion, Thoracic Flexibility, Scapular Flexibility
Doorway Lean Back
Scapular Protraction, Scapular Retractors, Rhomboid, Rhomboid Major, Rhomboid Minor, Rhomboid Stretch, Middle Trapezius, Back Stretch, Scapulothoracic Joint, Thoracic Flexion, Thoracic Flexibility, Scapular Flexibility
Scapular Protraction, Scapular Retractors, Rhomboid, Rhomboid Major, Rhomboid Minor, Rhomboid Stretch, Middle Trapezius, Back Stretch, Scapulothoracic Joint, Thoracic Flexion, Thoracic Flexibility, Scapular Flexibility
Foam Roller Wall Glide
Serratus Anterior, Lower Trapezius, Upper Trapezius, Scapular Protraction, Scapular Protractor, Scapula, Scapular Strengthening, Scapulothoracic Joint, Scapulothoracic Dissociation
Foam Roller Wall Glide
Serratus Anterior, Lower Trapezius, Upper Trapezius, Scapular Protraction, Scapular Protractor, Scapula, Scapular Strengthening, Scapulothoracic Joint, Scapulothoracic Dissociation
Serratus Anterior, Lower Trapezius, Upper Trapezius, Scapular Protraction, Scapular Protractor, Scapula, Scapular Strengthening, Scapulothoracic Joint, Scapulothoracic Dissociation
Supinated Cross Body Reverse Fly
Shoulder, Shoulder Horizontal Abduction, Shoulder Horizontal Abductor, Shoulder Strengthening, Scapula, Scapular Retraction, Scapular Retractors, Scapular Strengthening, Rotator Cuff, Rotator Cuff Strengthening, Infraspinatus, Teres Minor, Rhomboid, Middle Trapezius, Posterior Deltoid
Supinated Cross Body Reverse Fly
Shoulder, Shoulder Horizontal Abduction, Shoulder Horizontal Abductor, Shoulder Strengthening, Scapula, Scapular Retraction, Scapular Retractors, Scapular Strengthening, Rotator Cuff, Rotator Cuff Strengthening, Infraspinatus, Teres Minor, Rhomboid, Middle Trapezius, Posterior Deltoid
Shoulder, Shoulder Horizontal Abduction, Shoulder Horizontal Abductor, Shoulder Strengthening, Scapula, Scapular Retraction, Scapular Retractors, Scapular Strengthening, Rotator Cuff, Rotator Cuff Strengthening, Infraspinatus, Teres Minor, Rhomboid, Middle Trapezius, Posterior Deltoid
Cross Body Reverse Fly
Shoulder, Shoulder Horizontal Abduction, Shoulder Horizontal Abductor, Scapular Retraction, Scapular Retractors, Shoulder Strengthening, Scapular Strengthening, Rhomboid, Middle Trapezius, Posterior Deltoid, Rotator Cuff, Infraspinatus, Teres Minor
Cross Body Reverse Fly
Shoulder, Shoulder Horizontal Abduction, Shoulder Horizontal Abductor, Scapular Retraction, Scapular Retractors, Shoulder Strengthening, Scapular Strengthening, Rhomboid, Middle Trapezius, Posterior Deltoid, Rotator Cuff, Infraspinatus, Teres Minor
Shoulder, Shoulder Horizontal Abduction, Shoulder Horizontal Abductor, Scapular Retraction, Scapular Retractors, Shoulder Strengthening, Scapular Strengthening, Rhomboid, Middle Trapezius, Posterior Deltoid, Rotator Cuff, Infraspinatus, Teres Minor
Incline Bench Lateral Raise
Shoulder Abduction, Shoulder Horizontal Abduction, Shoulder Horizontal Abductor, Upper Trapezius, Trapezius, Posterior Deltoid, Scapular Retraction, Scapular Retractors, Middle Trapezius, Shoulder, Shoulder Strengthening
Incline Bench Lateral Raise
Shoulder Abduction, Shoulder Horizontal Abduction, Shoulder Horizontal Abductor, Upper Trapezius, Trapezius, Posterior Deltoid, Scapular Retraction, Scapular Retractors, Middle Trapezius, Shoulder, Shoulder Strengthening
Shoulder Abduction, Shoulder Horizontal Abduction, Shoulder Horizontal Abductor, Upper Trapezius, Trapezius, Posterior Deltoid, Scapular Retraction, Scapular Retractors, Middle Trapezius, Shoulder, Shoulder Strengthening
David Song
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Reactive Lateral Catch
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Seated Lateral Raise