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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Teres Minor, Infraspinatus, Rhomboid, Rhomboid Major, Rhomboid Minor, Middle Trapezius, Posterior Deltoid, Scapular Retraction, Scapular Retractors, Shoulder Horizontal Abduction, Shoulder Horizontal Abductor, Scapular Strengthening, Shoulder Strengthening
Banded Reverse Fly
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Teres Minor, Infraspinatus, Rhomboid, Rhomboid Major, Rhomboid Minor, Middle Trapezius, Posterior Deltoid, Scapular Retraction, Scapular Retractors, Shoulder Horizontal Abduction, Shoulder Horizontal Abductor, Scapular Strengthening, Shoulder Strengthening
Standing Pull Back Press
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Standing Pull Back Press
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Shoulder External Rotator, Shoulder Abduction, Shoulder Abductor, Scapular Retraction, Scapular Retractors, Shoulder Stability, Scapular Stability, Teres Minor, Infraspinatus, Subscapularis, Trapezius, Rhomboid Major, Rhomboid, Rhomboid Minor
Seated Rhomboid Stretch
Scapular Protraction, Scapular Retractors, Rhomboid Major, Rhomboid, Rhomboid Minor, Middle Trapezius, Back Stretch, Upper Back, Back, Scapular Flexibility
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Banded Scapular Roll
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Scapular Push Up with Band
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Banded Apley’s Scratch Retraction
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Banded Apley’s Scratch Retraction
Shoulder, Scapular Retraction, Scapular Retractors, Rhomboid, Rhomboid Major, Rhomboid Minor, Middle Trapezius, Scapular Strengthening
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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
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Foam Roller Wall Glide
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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
David Song
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Seated Lateral Raise