Prone Dowel Y Liftoff – Shoulder Mobility, Control & Scapular Strength
Автор: Good Vibes Physio
Загружено: 2026-01-16
Просмотров: 2
Описание:
The Prone Dowel Y Liftoff is a great exercise we use at Good Vibes Physio to improve shoulder mobility, strengthen the upper back, and build better control of the shoulder blades — especially for overhead movement and posture.
This drill combines mobility and strength, teaching your shoulders to move into overhead positions without losing control or compensating.
We use this exercise in physio and rehab programs to help people:
✅ Improve shoulder flexion and overhead mobility
✅ Strengthen the upper back and scapular muscles
✅ Improve shoulder blade control and positioning
✅ Reduce shoulder pain and movement restrictions
How to do it:
Lie face down on the floor or a bench holding a dowel or stick.
Set your arms in a “Y” position and lift the dowel off the floor while keeping your ribs down and shoulder blades controlled.
Lower back down slowly and repeat.
Small lift. Big control. No shrugging.
At Good Vibes Physio, we don’t just stretch shoulders — we teach them to move well and stay strong.
If your shoulders feel stiff, weak, or awkward overhead, this is a great place to start — but the right plan still matters.
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