1 - Lie face down on the floor or a flat bench with your legs extended and your forehead resting lightly down, keeping your neck neutral.
2 - Brace your core and gently squeeze your glutes to keep your torso stable without arching your lower back.
3 - For the Y position, extend your arms overhead at about a 45-degree angle with thumbs pointing up, then lift your arms slightly off the floor by squeezing your shoulder blades down and back.
4 - Lower with control, then move your arms out to the sides into a T position with thumbs up and lift again while keeping your shoulders away from your ears.
5 - Lower with control, then bend your elbows to form a W shape and lift your hands and elbows by squeezing your shoulder blades together.
6 - Pause briefly at the top of each position, maintaining slow controlled movement and avoiding shrugging or excessive lower-back extension.
7 - Repeat the Y, T, and W sequence for the desired number of repetitions.
