YTWL question

[coalminer]

What would be a good rep scheme, tempo, load (if any), and frequency to use with these as a remedial exercise? I came across a post pretty similar to the shoulder problem I am having and these were recommended and plan to try them for the next 6 to 8 weeks to see if I experience any improvement. Thanks for the help!

[Lisa~]

As a corrective movement I'd recommend using just your arms and very strict movement for moderate reps, like 8-12. You could do 3 x 12 all at once, or even better, do them more often for 1 set of 12 reps each. You can do this movement every day if your schedule will allow it.

For tempo, take a look at these excellent videos that Mark Verstegen has added to his website. I really like his instructions.

Y’s
CORE Performance - Celebrating the High Performance Life - Exercise - Y- Physioball_Golf

T’s
CORE Performance - Celebrating the High Performance Life - Exercise - T- Physioball_Golf

W’s
CORE Performance - Celebrating the High Performance Life - Exercise - W- Physioball_Golf

L’s
CORE Performance - Celebrating the High Performance Life - Exercise - L- Physioball_Golf

[coalminer]

Thanks Lisa - those are great links! Much better than what I found!

[Lisa~]

Originally Posted by coalminer

Thanks Lisa - those are great links! Much better than what I found!

That's why I'm the Link-Zilla! Bwahaha!

[UConnJulie]

Originally Posted by Lisa~

That's why I'm the Link-Zilla! Bwahaha!

[Mon]

I have a question - can it be done standing up prone (torso bent over like in a rear delt raise)? I tried T's, Y's, L's, and W's on the stability ball yesterday and I could only feel my shoulder blades squeezed together during the T, L's and W's (my focus is strengthening the mid and lower trapz to balance with my upper trapz, which is very tight and a lot of muscle). During the Y's I had trouble feeling my shoulder blades squeezed together. I want to take out the work of the upper trap as much as I can.

[DKing]

Just do them over an incline bench.

Danny

[Mon]

I would, but I don't like my face in the bench (my nose is in the way and plus I won't be able to really breathe with my mouth also in the bench). It sucks being short. I have tried doing them incline before.

Doing them standing up in a rear delt raise position is a good choice then (uses more upper trapz than middle/lower?)? My options would be a stability ball or standing up in a rear delt raise position and doing TYL's and W's.

[UConnJulie]

Stability ball. This way your spine is in a better position.

[Mon]

Okay thank you. =)