FORTALECIMIENTO Colchoneta • Intermedio Discs: T1-T2, T2-T3, T3-T4, T4-T5, T5-T6, T6-T7, T7-T8

Y-T-W en Decúbito Prono (Estabilizadores Escapulares)

The Y-T-W series progressively targets the lower trapezius (Y), middle trapezius and rhomboids (T), and infraspinatus/teres minor (W). This creates a muscular corset that pulls the thoracic spine out of slumped kyphosis and stabilizes the rib cage.

DIAGRAMA BIOMECÁNICO DEL MOVIMIENTO

PRONE Y-T-W SCAPULAR ENDURANCE

🎯 Posterior Retractor Corset

Ejecución Paso a Paso

PROTOCOLO CLÍNICO

1 Lie face down on your mat with forehead resting on a small rolled towel.
2 Y-Position: Extend arms overhead at a 45-degree angle (thumbs pointing up toward the ceiling). Squeeze lower traps to lift arms 2-3 inches off the floor for 3 seconds.
3 T-Position: Bring arms straight out to the sides at 90 degrees (thumbs up). Squeeze shoulder blades together to lift arms for 3 seconds.
4 W-Position: Bend elbows to 90 degrees by your sides in a "W" shape. Squeeze shoulder blades down and back, rotating forearms upward for 3 seconds.
5 Perform 6 to 8 repetitions of each letter with steady control.

🎯

CLAVES DE POSTURA CORRECTA

✓ Always lead with thumbs pointing toward the ceiling to ensure external shoulder rotation.
✓ Initiate every movement from the shoulder blades, not by arching your lower back.

⚠️

ERRORES QUE DEBES EVITAR

✗ Do not lift your chest high off the floor (keep lower back relaxed).
✗ Avoid shrugging shoulders up toward your ears.

🛑

CONTRAINDICACIONES Y CUÁNDO EVITAR

Do not perform this movement or modify strictly under clinical supervision if you have:

Acute rotator cuff tear flare

FUNDAMENTOS CIENTÍFICOS Y CITAS

Biomecánica Clínica y Evidencia

This exercise protocol utilizes proven spinal mechanics: active core co-contraction (McGill stabilization), directional preference extension (McKenzie MDT), and non-compressive axial elongation to facilitate nutrient exchange in the avascular intervertebral disc matrix.

• McGill, S.M. (2016). Low Back Disorders: Evidence-Based Prevention and Rehabilitation. Human Kinetics.

• Delitto, A., et al. (2021). Low Back Pain Clinical Practice Guidelines. Journal of Orthopaedic & Sports Physical Therapy (JOSPT).

DOSIFICACIÓN CLÍNICA

Tiempo de Mantenimiento 3 Seconds

Repeticiones 6-8 reps each letter

Series Prescritas 2 sets

Dificultad Intermedio

Posición Colchoneta

MÚSCULOS PRINCIPALES

Lower Trapezius Middle Trapezius Rhomboid Major/Minor Infraspinatus

MÚSCULOS ESTABILIZADORES

Thoracic Erector Spinae Posterior Deltoids