1. Start by lying face down on a flat surface with your arms extended in front of you, forming the letter 'Y'. Keep your legs straight and toes touching the ground.
2. Engage your core and keep your head in a neutral position, aligned with your spine.
3. Raise your arms slightly off the ground, keeping the thumbs pointing upward. This is the starting 'Y' position.
4. Now, bend the elbows and pull the shoulder blades together, transitioning your arms into a 'W' position with the elbows near your waist and your palms facing down.
5. Hold the 'W' position briefly, squeezing the shoulder blades together to work the upper back muscles.
6. Extend the arms back out to the sides, with thumbs pointing up, transitioning from the 'W' to a 'T' position. Your body should form a straight line from hand to hand.
7. Hold the 'T' position for a moment before returning to the 'Y' position.
8. Repeat for the desired number of repetitions, making sure to maintain control and not let the arms drop to the ground during the transitions.
Make sure to perform the movements slowly and with control to maximize muscle engagement. Keep the rest of your body relaxed and focus on using the muscles in your upper back to initiate the movements.
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