The Standing Weighted Wall Y exercise is something that is given to certain athletes that have already learned the proper scap movement “Y” pattern without any weight AND can properly activate the Lower Trap without shrugging.
Arm Angle & Scapular Plane
Make sure the arm is out at a 135º-145º angle from the body. This will place the arm in the scapular plane, which is commonly used in strengthening and rehabilitation settings. According to Dr. Warren Hammer MS, DC, DABCO the reasons are:
1.The mechanical axis of the humerus approximates the mechanical axis of the scapula. This optimally aligns the deltoid and supraspinatus for elevation of the arm, thereby avoiding subacromial impingement during arm abduction.
2. When the arm is raised straight ahead, the shoulder capsule is stressed. In the scapular plane the inferior part of the capsule is lax, resulting in less stress.
3. Since the rotator cuff muscles originate off the scapular, the position of the humerus in the scapular plane increases the length-tension of the deltoid and cuff muscles, helping to facilitate optimal muscle force.
Athletes that perform this exercise may have difficulty in training the Lower Trap in a prone position. They may feel discomfort in the cervical spine or lumbar spine and/or have the inability to shut off the upper trap (shrugging movement) in the prone position. This is when we give them the Wall Y movement, and as they progress, they add a light weight to the exercise (under 5 lbs).
Sets & Reps
We usually perform 2-3 sets of 5-10 repetitions.
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