근력 강화 매트 위 • 중급 Discs: T1-T2, T2-T3, T3-T4, T4-T5, T5-T6, T6-T7, T7-T8

엎드려 Y-T-W 레이즈 (등 및 견갑골 안정화 운동)

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.

생체역학 동작 다이어그램

PRONE Y-T-W SCAPULAR ENDURANCE

🎯 Posterior Retractor Corset

단계별 실행 가이드

임상 프로토콜

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.

🎯

핵심 자세 포인트

✓ 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.

⚠️

주의해야 할 흔한 실수

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

🛑

금기 사항 및 중단 기준

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

Acute rotator cuff tear flare

과학적 근거 및 참고문헌

임상 생체역학과 근거

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).

권장 처방 운동량

유지 시간 3 Seconds

반복 횟수 6-8 reps each letter

세트 수 2 sets

난이도 중급

시작 자세 매트 위

주동근 (타겟 근육)

Lower Trapezius Middle Trapezius Rhomboid Major/Minor Infraspinatus

안정화 근육

Thoracic Erector Spinae Posterior Deltoids