筋力強化マット上 • 中級 Discs: T1-T2, T2-T3, T3-T4, T4-T5, T5-T6, T6-T7, T7-T8

うつ伏せY-T-W運動（肩甲骨安定筋群の強化）

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.

バイオメカニクス動作ダイアグラム

PRONE Y-T-W SCAPULAR ENDURANCE

🎯 Posterior Retractor Corset

ステップ別動作手順

臨床プロトコル

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.

🎯

フォームの重要ポイント

✓ 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.

⚠️

避けるべき間違い

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

🛑

禁忌および中止すべき兆候

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

Acute rotator cuff tear flare

科学的根拠と参考文献

臨床バイオメカニクスとエビデンス

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).

推奨運動量・処方

キープ時間 3 Seconds

反復回数 6-8 reps each letter

セット数 2 sets

難易度中級

姿勢マット上

主働筋（ターゲット）

Lower Trapezius Middle Trapezius Rhomboid Major/Minor Infraspinatus

安定筋（スタビライザー）

Thoracic Erector Spinae Posterior Deltoids