Therapeutic exercise
Prone Y-Raise
Strengthens the lower trapezius and serratus anterior in an open kinetic chain. Restores the balance between an overactive upper trapezius and an inhibited lower trapezius — a central dysfunction in scapular dyskinesia and subacromial impingement.
How to perform
- Starting position. Lie face-down with arms extended forward in a Y shape (thumbs up).
- Step 2. Engage the scapulae downward and back (scapular retraction + depression).
- Step 3. Lift the arms off the floor by 5–10 cm, keeping the thumbs pointing toward the ceiling.
- Return. Hold for 3 seconds and lower with control.
When not to perform
- Acute shoulder pain on elevation
- Shoulder impingement in a severe inflammatory phase
Medical disclaimer. These exercises are presented for informational purposes only. Always consult your physician before starting any exercise program, especially in case of acute pain, recent injury, or underlying clinical condition.
Related Exercises
Wall Slide
Mobilization of the scapulothoracic chain in a functional elevation pattern. Restores the scapulohumeral rhythm, frequently dysfunctional in impingement syndrome.
Wall Slide with Scapular Lift-Off
Advanced progression of the classic wall slide. At the top of the movement, the patient lifts the arms off the wall, creating additional isotonic demand on the lower trapezius and serratus anterior — the exercise of choice in advanced scapular dyskinesia rehabilitation.
Supine Serratus Punch
Isolated activation of the serratus anterior with a focus on pure scapular protraction. In supine, the scapula is stabilized by the body itself, isolating the movement — the exercise of choice in the early phase of scapular dyskinesia.