Y's and T's for rehab, how often? - JP Fitness Forums

kinney1 · 02-05-2007, 10:02 AM

I am currently doing I/O daily. I am doing face pulls, pushup pluses, and DB raises with shrugs 3-4 times a week with very light weights. (I am rehabbing a shoulder impingment that is feeling better) I believe that I need to address weak (or dormant) lower trap muscles and the serratus anterior. How often and how many sets of Y's and T's should I do with this? Any insight?

kinney1 · 02-09-2007, 05:30 PM

bump (sorry, i'm not sure how often to do them)

Jean-Paul · 02-09-2007, 07:28 PM

I would think that one set per day would suffice, holding it for 30 sec to 2 min (channelling Bill Hartman from his Golf DVD)

UConnJulie · 02-10-2007, 07:14 AM

Sorry ... somehow missed this post ... if you are doing static holds, like JP mentions, 1-3 reps per day is sufficient ... and daily is fine.
If you are doing reps ... I usually have clients do 8-15 depending upon whether they are using weights or not (and if they are using weights, we are talking usually 1-3 lbs and the lower end of the rep range, up to 15 without weights) and a max of 3 sets each. But if you are doing it this way, I wouldn't do them daily ... I'd do every other day.

John Izzo · 02-10-2007, 07:48 AM

I place Y, T W, L's as part of a movement prep/mobility drill in the begining of my workouts.

Ian Kay · 02-10-2007, 09:06 AM

There is a guy at my gym who insists on INTENSITY! in everything he does. The guy uses 15 pounds dbs for YTWLs... leaning on a stability ball... and he bounces them off the floor! Several of us have attempted to give him some advice about the point of the exercise, and the potential dangers... but he just... simply... loves... the INTENSITY! Hehe. (He actually emphasizes the damn word when he speaks, too.)

Sometimes you gotta just shrug and walk away.

That said, during my attempts to rehab my own upper back/shoulder issues, I did YTWLs 3 days in a row at one point, with 3 lbs. weights, one set of 15... and I felt it was overkill. A little too tight and sore. If that helps. (see Julie's comments about the use of weights or not)

kinney1 · 02-10-2007, 01:12 PM

Thanks guys, that helps.... I think I am going to do reps without weights(10-15 reps). I am not sure how many sets yet, because I am doing I/O work every day too.... I will probably shoot for every other day for Y's and T's at this point until I build more strength in these areas.

Jeff Rage · 02-20-2007, 06:06 AM

I've been doing as well. Never thought about the static hold - I'll have to give that a try.

schmistu · 04-26-2007, 12:14 AM

For strengthening the lower trapezius, general scapular stabilization exercises,and rotator cuff all of which are essential for impingement rehabilitation. You are not looking for strength gains,you are more concerned about endurance. So I would recommend a low weight and a minimumof 15-20 reps as tolerated. You need the high reps to stress endurance over strength, typically strength gains are found through 6-8 reps per set that is not nearly enough to achieve the gains that you want for a shoulder impingement rehabilitation.

Stu