Today, I’m sharing the absolute BEST shoulder prehab movement with you: the “ITYW”.
If your shoulders and upper back get cranky from crocheting or knitting (plus computer work, driving, etc…) then this one’s perfect for you! Keep on reading to learn how to take excellent care of your shoulders!
Why you should give ITYW’s a go:
- Corrects posture– counteract all the sitting/crochet or knitting time
- Stabilizes the shoulders– preventing pain from overuse or improper movement
- Strengthens muscles & joints– always a good thing, especially as we age
- Maintains & improves shoulder mobility– allowing them to move as they should
The best part: You don’t need any weights or equipment, and it’s still super EFFECTIVE.
How to do it:
Lay in a prone position: face down on the floor, or over a large stability ball.
Alternatively, you can do this exercise standing for the modified version. (my demonstration was done standing since I won’t be able to lay face-down for a few more months 😉 I’ll update this demo when I can. **Check out the resources at the bottom of this post for a link to a prone demonstration.**
- “I” position: Place your arms alongside your hips, palms up to the ceiling. Keep the arms straight and lift them towards the ceiling for a count of 3 seconds… one-one-thousand, two-one-thousand, three-one-thousand. Then bring the arms back down to the floor.
- “T” position: Arms out to the sides at shoulder level, perpendicular to your torso. Thumbs up to the ceiling. With straight arms, lift them up towards the ceiling for 3 seconds.
- “Y” position: Arms above shoulder level making a ‘y’ shape. Thumbs up to the ceiling. With straight arms, lift them up towards the ceiling for 3 seconds.
- “W” position: Arms bent in ‘w’ shape. Thumbs up to ceiling. Lift bent arms up towards ceiling for 3 seconds, squeezing the upper back muscles.
Throughout the movement use the upper back to lift the arms. Keep the shoulders down and away from your ears –think of rolling the shoulder blades down your back to set the shoulder joint.
Implementation
Remember, go slowly and lift up for 3 seconds, for a total of 5 repetitions in each position.
You can complete all the reps in one position at a time, completing 5 “i” lifts, then 5 “t” lifts, and so on for each the “y” and “w”lifts. Or you can do 1 repetition per position, “i”, “t”, “y”, and ”w”, then go back through all four positions a total of 5 times. Whichever you prefer!
Give this routine a go 2x a week and reap the benefits: happier, healthier shoulders!
And that’s it!
Shoulder Care Recap
The ITYW exercise is a great prehab movement to take care of your shoulders and scapula (shoulder blades) meaning it can help prevent injury. It also strengthens and stabilizes your shoulders, helping them function correctly. When your shoulders are strong and function as they should, that means less pain for you!
As a crocheter or knitter, this is a movement you won’t want to skip! It’s one of the best (and easiest) ways to care for your shoulders and upper back. We spend sooo much time sitting and crafting– ITYW’s are perfect to counteract the resulting strain on our shoulders!
This simple but effective exercise is key to keeping your shoulders healthy and happy!
More Resources & Helpful Links
Prone Demonstration of the ITYW- advanced version.
Check out another version of this exercise called the “IYTWO” on the Ace Fitness website.
Check out my post about dealing with Wrist Pain here!
Disclaimer: Be sure to consult with a healthcare professional or fitness expert before attempting these movements to ensure the exercises are appropriate for your individual needs and health conditions. Always listen to your body and stop immediately if you experience any discomfort or pain. The author is not responsible for any injuries or issues that may arise from performing the exercises discussed in this post.
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