Prone Y-Raises

The Y-Raise targets your lower traps and rear deltoids, pulling your shoulders back into a healthy position. This prevents impingement, improves your arm-drive mechanics during sprints, and bulletproofs your shoulders for hard tackles and falls on the pitch.

• Keep your chin tucked and your forehead hovering just above the floor.
• Lie flat on your stomach with your arms extended at a 45-degree angle above your head, forming a 'Y' shape.
• Point your thumbs to the ceiling.
• Lift your arms simply by squeezing your shoulder blades together and down.
• Do not shrug your neck.