Standing Y Up

1. Starting Position:

   • Stand up straight with your feet shoulder-width apart.

   • Engage your core and keep a neutral spine.

   • Let your arms hang down at your sides.

2. Movement Phase:

   • Slowly raise your arms out to your sides and upward, forming a "Y" shape with your body.

   • Keep your palms facing forward as your arms reach up. Your thumbs should point slightly backward.

   • Aim to raise your arms until they are fully extended above your head.

3. Hold the Position:

   • At the top of the movement, pause for a moment, squeezing your shoulder blades together.

   • Maintain the tension in your shoulders and arms.

4. Return to Start:

   • From the raised position, slowly lower your arms back down to your sides in a controlled manner.

   • Maintain good posture throughout the movement.

5. Repetitions:

   • Repeat for the desired number of repetitions, typically 10-15 for beginners.

Tips:

• Focus on slow, controlled movements to engage the shoulder muscles effectively.

• Keep your shoulders relaxed and avoid shrugging them up towards your ears during the exercise.

• Ensure your core stays engaged to help maintain stability throughout the exercise.