Standing I-Y-T Raise

oec:standing-i-y-t-raise

A bodyweight shoulder and postural mobility exercise combining overhead, diagonal, and lateral arm raises.

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Also called: Arm Raises (T/Y/I), Standing T-Y-I Raise, Standing Y-T-I Raise, Standing I-Y-T Drill

How to do it

Stand tall with feet hip-width apart and knees soft.
Brace your core, draw your ribs down, and let your arms hang naturally at your sides with thumbs pointing forward.

Raise both arms directly forward and overhead into an 'I' position until fully elevated, then lower with control to your sides.
Raise both arms at roughly a 45-degree angle from your torso into a 'Y' position with thumbs pointing up and back, then lower smoothly.
Raise both arms directly out to the sides into a 'T' position until parallel with the floor, squeezing your shoulder blades together, then return to the starting position.

Inhale as you raise your arms in each direction to support thoracic extension, and exhale as you lower them.

Hyperextending the lumbar spine to gain overhead range of motion.: Keep your abdominals braced and ribcage pulled down throughout all three positions.
Shrugging the upper traps excessively during the raises.: Focus on depressing your scapulae and lifting via mid and lower trap activation rather than shrugging.

Move through a pain-free range of motion if you experience shoulder impingement.

This record: CC-BY-SA-4.0.