Norwalk Sports and Spine | Norwalk, CT Chiropractor | Dr. Jason Queiros | Dr. Andrew Zomick | Sports Chiropractic
Purpose: This is a progression from doing the "YTA"s with the theraband. It is more challenging to the core and shoulder stability muscles by moving against gravity with weights.
Instructions: Lie on a gym ball, on your stomach, and engage your back muscles by extending up, so you can look ahead of you. Set your shoulders and neck first, hold small weight dumbbells (2lbs to start) then perform the Y, T, and As, returning your arms to hang in front of the ball. Perform 3 sets of 10, resting between each set.
Common Errors: Rounding over the ball is indicative of not engaging the back extension muscles, or not setting the shoulders properly before performing this exercise. Breathing is also important, watch that you don't hold your breath as you lift your arms.