Y-T-W-L Shoulder Reset

Use four simple arm positions to practise shoulder-blade control and comfortable external rotation.

Shoulder mobilityUpper-back control

About 9 min · 5 movements · No equipment · After prolonged sitting

ORIGINAL VIDEO

Fix “Hunchback” Posture in 10 Minutes/Day

The original video demonstrates a Y-T-W-L shoulder routine. This plan adds a clear order, reps, and time estimates.

PLAN STEPS

Each step shows the movement, dose, and estimated time. Complete demonstrations, phase pacing, and detailed guidance remain in the app.

01
Chin Tuck10 reps · about 1.5 min
Look straight ahead and glide your head back gently—do not tip your chin down.
02
Y Raise10 reps · about 1.8 min
Hinge slightly, raise your arms into a Y with thumbs up and keep your shoulders away from your ears.
03
T Raise10 reps · about 1.8 min
Raise your arms into a T, draw the shoulder blades gently together, then lower slowly.
04
W Pull10 reps · about 1.8 min
Bend the elbows into a W and guide them back and down while your neck stays relaxed.
05
Shoulder External Rotation10 reps · about 1.8 min
Keep your upper arms still as the forearms rotate outward, then return slowly.

If TinyRep is installed, open and preview this plan directly in the app. You can also download the .trp file for manual import.

SAFETY

Work within a comfortable range. Stop for sharp pain, dizziness, numbness or worsening symptoms, and use support whenever balance is uncertain.

TinyRep is not a medical device and does not diagnose, treat, or prescribe rehabilitation.