Shoulders shrug in every position
Upper traps dominate all three movements.
Overactive muscles
Upper trapeziusLevator scapulae
Corrective work
Foam RollUpper traps↗StretchLevator scapulae stretch↗Pull · Upper Body
Floor YTW (No Equipment)
Coaching cues
- Lie prone on the floor; arms in Y, T, and W positions
- Raise each position using the back of the shoulder and mid-back
- Thumbs up in each position; squeeze scapulae down and together
- Hold each position 2 seconds; lower under control
Common faults 2
Head lifts off the floor
Neck extensors strain instead of staying neutral.
Overactive muscles
SCMSuboccipitals
Corrective work
Foam RollSuboccipitals (lacrosse ball)↗StretchSCM / scalene stretch↗