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I, T, Y in Supine
Laying on your stomach with arms fully extended in the “T”, “Y”or “I” position, lift arms off the ground focusing on squeezing the muscles of your back. If unable to perform laying down, begin seated with extra focus on using the muscles of the back to perform the motion.
Video Author: Gaylord Physical Therapy Orthopedics and Sports Medicine
Back & Chest Beginner: Video
Superman
This exercise will work your back extensors (the muscles that help you lean back). When doing this exercise you can do reps of going up and down OR holding yourself up and then doing small pulses at the top 3-5 times with breaks in between. It is important to not over do it with this exercise and to progress slowly.
Video Author: Gaylord Physical Therapy Orthopedics and Sports Medicine
Back & Chest Beginner: Video
Lat Wall Slide
Can be done seated or standing with your back on a wall. With both arms overhead in a “Y” position, slowly slide your arms up the wall while trying to maintain contact with the wall throughout the whole motion. Focus on squeezing the shoulder blades together as you bring your arms down the wall. If standing, you can progress by changing the amount of bend you have in your knees.
Suggested sets/ reps for each exercise (Based on the Oddvar Holten Curve Diagram)
15-25 reps x 2-3 sets when focusing on endurance
6-10 reps x 2-3 sets when focusing on strength
Video Author: Gaylord Physical Therapy Orthopedics and Sports Medicine
Back & Chest Beginner: Video
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