Prone W, T, Y Scapular Retraction Exercise

Lay face down with a towel supporting forehead (optional). The goal with each position is to squeeze your shoulder blades together to work on maximal shoulder blade retraction. The different positions W, T, Y, target different portions of the mid back musculature including the rhomboids, and trapezius. It is important to keep you neck in neutral position and avoid hyperextension of the neck during this exercise.