The Y raise is step two of the four-part I-Y-T-A routine for shoulder pain. Tall, thumbs pointing to the ceiling, you settle your shoulder blades down and back and lift both arms up and outward on a slant, so your body spells a Y. You hold for three seconds, lower slowly and repeat ten times.
This is one of the home exercises in our physician-directed physiotherapy program. Only do it if it is marked on the home exercise sheet your physician gave you. Unless your sheet says otherwise, do your checked exercises twice a day, every day.
How do you do the Y raise?
- Get set: Sit or stand tall with your arms at your sides and your thumbs pointing up.
- Move: Draw your shoulder blades down and back first. With elbows straight, lift both arms up and outward on a slant, forming a Y. Lower slowly.
- Repeat: Hold three seconds. Repeat ten times.
Why does the Y raise help shoulder pain?
It works the lower trapezius, the muscle that holds the shoulder blade steady while your arm is lifted. A steady shoulder blade gives the rotator cuff a firm base.
How does it fit with your pain procedures?
After a shoulder injection or an orthobiologic treatment, your physician tells you when to start and which exercises to skip for now. The shoulder heals best when it keeps moving in a range it can tolerate.
What mistakes should you avoid?
- Shrugging up toward your ears.
- Lifting beyond a comfortable height.
- Letting your arms drift forward out of the Y.
When should you stop and call us?
Feeling a light stretch, some effort, or mild soreness the next morning is expected. Stop the exercise and call (314) 481-5000 if you notice:
- Pain that is sharp or stabbing
- Pain that climbs two or more points above your usual level and stays up for over an hour
- Numbness, tingling or weakness that is new
- Dizziness or any change in your eyesight
Chest pain, trouble breathing or fainting is an emergency: call 911.
Why keep an exercise log?
Mark one check each time you finish your exercises, and write down one pain number a day. Bring the log to each visit. Your technician tallies the days and has you show one exercise, so any form problem gets caught early.
What to remember
- Thumbs up, arms on a slant.
- Shoulders stay away from your ears.
- Second letter of four.
Show us you have it: Show your technician one Y raise and hold the top for three seconds. If any part is unclear, ask, and we will walk through it again at your next visit.
Other shoulder exercises in the program
- Pendulum Exercise for Shoulder Pain
- Wall Walk Exercise for Shoulder Pain
- Band External Rotation for Shoulder Pain
- Band Row Exercise for Shoulder Pain
- I Raise Shoulder Exercise
- T Raise Shoulder Exercise
- A Press Shoulder Exercise
Related reading: shoulder pain we treat, what the exercise research shows for rotator cuff pain, frozen shoulder.