The Y raise is a home exercise we teach for shoulder pain, both while a shoulder is being prepared for PRP and while it recovers afterward. Sit or stand up straight with your arms by your sides and your thumbs pointing up. Set your shoulder blades down and back. Lift both straight arms up and out on a slant, so your body makes the letter Y. Lower slowly. Hold 3 seconds at the top. Repeat 10 times.
Your physician marks which exercises are yours on your home sheet. If this one is marked, do it twice a day unless your sheet says something else.
How do you do the Y raise?
- Get set: Sit or stand up straight with your arms by your sides and your thumbs pointing up.
- Move: Pull your shoulder blades down and back. Lift both straight arms up and out on a slant, so your body makes the letter Y. Lower slowly.
- Dose: Hold 3 seconds at the top. Repeat 10 times.
Why does the Y raise matter before and after PRP?
The Y works the lower trapezius, which keeps the shoulder blade steady as your arm lifts.
When the shoulder blade stays steady, the cuff tendon does not have to do that job too. That spares a tendon that is in the middle of healing.
Which mistakes should you watch for?
- Hunching your shoulders toward your ears.
- Going higher than is comfortable.
- Letting the arms drift in front of you.
When should you stop and call us?
Mild stretching, a little discomfort or some soreness the next morning is expected. Stop the exercise and call (314) 886-5092 if you notice:
- Pain that is sharp or stabbing
- Pain at least 2 points above your usual number that is still there an hour later
- Numbness, tingling or weakness that is new
- Dizziness or a change in your vision
- New swelling, heat or redness at an injection site
Call 911 for chest pain, trouble breathing or fainting.
Keep a log
Mark the log whenever you finish a session, and write down one pain score per day. Bring the log to each visit. Your technician counts how many days you did them and has you show one move so we can check your form.
What to remember
- Thumbs up, arms on a slant.
- Shoulders stay away from the ears.
- Stop before it pinches.
Show us you have it: Do the Y for us and point to the muscle doing the work. Anything still unclear? Ask, and we will go over it with you again.
Other shoulder exercises
Keep reading: PRP for the rotator cuff, tendon pain that does not settle.
This exercise belongs to our physiotherapy program for PRP and joint care, in which a physician orders and oversees every part of your care.
Not sure this exercise is right for you?
Your physician decides which exercises fit your shoulder and when to start them around an injection. Book an evaluation or get the free guide.
12174 Natural Bridge Rd, Suite 303
St. Louis, MO 63044