Physio · Desk Neck

Prone Y-Raise

Lying face down and lifting the arms into a Y position strengthens the lower trapezius - the underworked muscle that pulls your shoulders back out of desk slouch.

BeginnerNo equipment~3 min

Demonstration

How often

Daily or every other day, 2 sets of 10

Stop if

Sharp shoulder or neck pain, or tingling down the arms - stop and see a professional.

How to do it

  1. 1

    Lie face down with your arms overhead in a Y shape, thumbs pointing up.

  2. 2

    Rest your forehead on a rolled towel to keep your neck neutral.

  3. 3

    Gently draw your shoulder blades down and back.

  4. 4

    Lift both arms a few centimeters off the floor without lifting your chest or head.

  5. 5

    Hold for 2-3 seconds at the top, then lower slowly.

  6. 6

    Repeat with smooth, controlled reps.

Common mistakes

  • Shrugging the shoulders toward the ears as the arms lift
  • Craning the neck up to look forward
  • Lifting high and fast instead of a small, controlled raise

Not medical advice

These exercises are general education for common aches, not a diagnosis. Start gently, stop anything that causes sharp pain, and see a doctor or physiotherapist if pain is severe, worsening, or hangs around for more than a couple of weeks.