ClapMove · clapmove.com
Exercise handout — move better, feel better.
I-Y-T-W Combo
Flow through I, Y, T, and W arm positions while lying face down. Complete mid-back and shoulder blade workout in one exercise.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
Home Options
- towel
No equipment? Try: Incline bench
Dosage
2
Sets
6
Reps / Time
60 sec
Rest
slow and controlled through sequence
Tempo
Step-by-Step Guide
Set up
- Lie face down on a mat or floor
- Arms straight overhead on the floor (I position)
- Thumbs pointing up
- Forehead on small towel
Step 1 of 5
Lift arms up in I position (straight overhead)
Step 2 of 5
Lower and move arms to Y position, lift again
Step 3 of 5
Lower and move arms to T position (out to sides), lift again
Step 4 of 5
Lower and move arms to W position (elbows bent), lift again
Step 5 of 5
Return to I and repeat the sequence
Breathing
- Exhale as you lift
- Inhale as you transition
Form Cues
- Squeeze shoulder blades each lift
- Move smoothly between positions
- Thumbs stay up
- Control each phase
Common Mistakes to Avoid
- Rushing through positions
- Not lifting high enough
- Losing shoulder blade squeeze
- Arching low back
Safety Information
Stop if any position causes pain. Keep neck relaxed.
Progressions
Hold light weights or add pause at each position
Regressions
Do individual letters separately instead of as a flow
Get your free personalized program at clapmove.com/register
Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.