FDM Flipbook

Movement: Active Isolated Mobility
Exercise 7: Beginner
Prone Y
Objective:
Improved Scapulothoracic Stability and GH Joint/ Arm Line Sling Mobility
Primary Movement: Shoulder overhead Extension
Primary Motion Plane: Sagittal Plane
Sets and Repetitions: 1-2 sets / 10-15 repetitions
• Movement Description:
Begin by lying on your chest with your head in a neutral position on the floor with your palms facing down on the FD’s.
• Your arms should make the letter W at the start position.
• Maintaining light pressure on the FD’s, slowly move the arms into an extended overhead position so that the arms
create the letter Y at the end of the range of motion
• Allow your palms to rotate so that they are facing each other and the thumbs up toward the ceiling.
• Once arms are fully extended, attempt to lift your arms off of the discs without letting the elbows bend or the
shoulders to shrug.
• Progress to moving the hands in closer so that the arms create an ‘I’.
• Foundation Movement:
• Limit range of motions and/or go wider with Y arm position
• Progressions:
• Lay prone with torso on Bosu® or another type of unstable surface
Notes:
7
R