Pitchers, quarterbacks, swimmers, volleyball players, and tennis players all ask a lot of their shoulders. Most of the attention goes to the arm itself, but the muscles around the shoulder blades do much of the work of keeping the shoulder in a good position through all those throws, serves, and strokes.
Y-T-W raises are a simple way to strengthen those muscles at home. All your athlete needs is a floor and a towel.
Try this: Y-T-W raises
Setup: Lie face down on the floor or a firm bed, legs straight, forehead resting on a folded towel. Keep the neck long and the eyes looking down.
- Y: Reach the arms overhead in a Y shape, thumbs pointing up toward the ceiling. Gently draw the shoulder blades down and back, then lift the arms a few inches. Hold 2 seconds, then lower.
- T: Move the arms straight out to the sides like a T, thumbs up. Squeeze the shoulder blades together and lift the arms a few inches. Hold 2 seconds, then lower.
- W: Bend the elbows and pull them down toward the sides so the arms make a W. Squeeze the shoulder blades together and down, lift, hold 2 seconds, then lower.
Throughout, avoid shrugging the shoulders toward the ears or arching the lower back. The lift should be small and controlled. If the arms only come up an inch or two, that's fine.
Sets and reps: 8 reps of each letter makes one round. Do 2 rounds, resting about a minute between them, 2 or 3 times a week.
Harder version: Once 2 rounds feel easy with good form, add a third round or hold something very light in each hand, like a small water bottle.
Y-T-W raises are an add-on, not a replacement for the things that matter most for young throwers: rest, sensible limits on throwing, and the arm care plan from their coach.
Safety note: Stop if your athlete feels pain in the shoulder or elbow, or numbness or tingling in the arm. Arm pain during throwing season is worth having a doctor or physical therapist check, not something to push through. If they've had a shoulder or elbow injury or surgery, get clearance before starting. I'm a NASM-certified personal trainer, not a physician or physical therapist, so this is general fitness information, not medical advice.
If your athlete wants a strength plan that supports their sport, I offer parents a free 15-minute phone consult. Book at evergreentrainingva.com or text me at (215) 760-0870. I train young athletes in their homes in Vienna, Reston, Chantilly, and nearby towns.