Looking for an exercise to help improve your posture and prevent back pain from sitting at your desk for too long or even worse, sitting in Hawaii traffic at the end of a long day at work sitting behind a desk? If you are nodding your head, the Hinge Y-W is the answer you are looking for.
As the name suggest, it’s a combo movement that involves holding a Hinge Position which will work your hamstrings, glutes, and back. Your entire posterior chain will be activated. This is essential for improving your posture and working on strengthening, specifically, the glutes and hamstrings in order to help your lower back from taking the brunt of the work.
While in that position, you take your arms through a Y-W movement which further takes your shoulder blades through a full range of motion which is much needed.
You see, if you spend most of your time sitting at a desk, your shoulders end up getting stuck in that position which will lead to a hunched-over look.
How to Do the Hinge Y-W
- With feet hip to shoulder-width apart, drive your hips back and assume a hinge position as if about to perform a deadlift
- With knees out and inline with toes while creating tension in hamstrings and glutes, extend arms overhead in a Y position
- While you reach your arms forward and drive your hips back to lengthen the spine and increase the stretch in your posterior chain, pull elbows back towards your hips and keep arms in line with your ears
- Assume a W Position with shoulders retracted back and pulled down towards your back pockets
- After holding the contraction for a 2 count, extend your arms overhead back to the Y-position.
- Continue for 10-15 reps. Repeat for 3 sets total
