If you’re slouching or a bit stiff, shoulder exercises can help. This specific set of moves is known as YTW. And with YTW Lifts, you move through three letter-shaped variations to strengthen the muscles between your shoulder blades, which will help improve both posture and upper-body mobility. Add them to your workout routine or work them in between meetings, any time of day. What’s so great about this weight-free move is that you can do it whenever—whatever suits your needs.
For best results, we recommend performing these shoulder exercises two to four days a week. For one rep, cycle through each position once. Aim for five to 10 reps.
Y position
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Stand up straight, arms at your sides, then bend your knees slightly and hinge at your hips.
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Slowly lift your arms to create a Y shape, squeezing your shoulder blades together as you do this, raising your arms as high as they’ll go.
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Hold for a few seconds; return to start.
T position
Justin Steele
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Stand up straight with arms at your sides, then bend your knees slightly and hinge at your hips.
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Slowly lift your arms out to each side to create a T shape, again squeezing your shoulder blades together.
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Hold for a few seconds; return to start.
W position
Justin Steele
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Stand up straight with arms at your sides, then bend your knees slightly and hinge at your hips.
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Slowly extend your arms back behind you to create a W shape, squeezing your shoulder blades together.
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Hold for a few seconds; return to start.
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