Lying Prone Y to T W

1. Starting Position:

   • Lie face down (prone) on a flat surface, such as a mat or carpet. Ensure that your hips are aligned with your shoulders and your body is straight.

2. Arm Positioning:

   • Extend your arms straight out in front of you, forming a 'Y' shape with your body. Your thumbs should be pointing up toward the ceiling.

3. Movement to 'T':

   • Slowly raise your arms off the ground while keeping your head in a neutral position. Your arms should move to the sides, creating a 'T' shape with your body. Engage your back muscles while doing this. Hold this position for a moment.

4. Movement to 'W':

   • From the 'T' position, bend your elbows and pull your arms down toward your torso, forming a 'W' shape. Your hands should come in toward your sides, while your elbows stay low. Hold this position, squeezing your shoulder blades together.

5. Return to Starting Position:

   • Reverse the movements: extend your arms back out to the sides first (returning to 'T'), then back to the front (returning to 'Y').

6. Repetitions:

   • Repeat this sequence for 8-12 repetitions, focusing on controlled movements and maintaining proper form throughout.

7. Breathing:

   • Breathe out as you lift and hold the positions, and breathe in as you return to the starting position.

8. Tips for Beginners:

   • Keep your neck relaxed and avoid lifting your head too much.

   • If it's difficult to lift your arms off the ground, only raise them slightly until you build strength.

   • You can modify the exercise by keeping your arms at a lower altitude if needed.

9. Cool Down:

   • After completing the exercise, take a moment to stretch your arms and back to relax the muscles used.

Always listen to your body and consult with a fitness professional if you're unsure about technique or form.