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The Alphabet Exercises

Working the posterior shoulder, upper back, and arms is as easy as using the alphabet – I, Y, T, W, & O. You can perform each exercise with a static hold or using repetitions – with or without resistance.

Set up:
Using a mat, assume a position on your stomach – with your arms and legs fully extended. Point your toes away from your body and fully extend your elbows and fingers – palms facing inwards. Contract your abdominal muscles to stabilize your spine, while simultaneously pulling your shoulders back and down. Try to hold these positions throughout the exercise. Align your head and upper spine.

Exercise Circuit Sequence – Breathe normally.

I – With palms facing inward, use your hands to lift your shoulders several inches off the floor to form an “I.”

Y – Move your arms out to a 45-degree angle to form the letter “Y.”

T – Move your arms to a 90-degree angle – just below parallel – to form the letter “T.”

W – Bend your elbows and dropping them down to a 45-degree angle to the sides with palms facing inward to form the letter “W.”

O – With arms at your sides, gently exhale and elevate your shoulders, while internally rotating both arms, as if reaching behind to scratch your back. Overlap your hands – palms up – in the small of your back to form the letter “O.”

Remember, you should always consult your physician before beginning any exercise, diet, or nutritional supplementation program.

Mackie and April share exerises every Wednesday on WWL-TV