Bent Over YTWs: Fix the Shoulder & Neck Pain

Want a simple fix for cranky shoulders, stiff necks, and that creeping upper back tension? You won’t find it in a stretch. You’ll find it in movement—and not just any movement. The bent over YTW: it’s a shoulder-saving, posture-resetting trifecta you can count on. It’s seems low-key, but is high-impact. And whether you’re throwing, swimming, lifting, or hunched over a desk all day—this move hits it all.

What are YTWs?

The YTW exercise is a shoulder mobility and stability powerhouse. It’s made up of three movements that target different angles of the upper back and shoulder:

Y: Arms reach overhead into a “Y” shape
T: Arms stretch straight out to the sides
W: Elbows bend to create—you guessed it—a “W” shape

When you do these bent over, or in a hinged position, gravity becomes your resistance tool. That means more activation, more control, and better carryover to real-life demands. No weights needed unless you want to level up. Otherwise it’s just pure control and muscular engagement.

YTW Benefits: Rehab & Prehab Power

The YTW exercise is great for not just rehab, but prehab too. They’re effective in treating shoulder impingement, rotator cuff issues, swimmers shoulder, and more! You can bet if they treat them, they also prevent them. To throw in some bonus points YTWs are also great to help reduce neckpain, deal with headaches, improve posture and upper body lifting mechanics. How can this one exercise do so much? Well, it uses tons of muscles in your shoulders and upper back. This helps counter all the desk work and forward posture our society is growing more and more victim to.

Pro Tips for Better Form

This move looks simple… but the devil is in the details. Here’s how to get the most out of each part of the YTW:

Y = Overhead Reach

Biceps should line up with your ears
Keep your thumbs pointed up
Don’t shrug—your traps shouldn’t take over

T = Shoulder Blades

Move from the scapula, not the arms
Avoid pulling your hands behind your body
Think “wide wingspan”

W = External Rotation Focus

Elbows stay close to your sides
Forearms stay up, not dropping toward the floor
Feel the rotator cuff work—not your wrists

Watch our How To YTW Video:

When to Use Them

YTWs are a perfect way to prime before upper body day, a throwing session, or your favorite sport. They’re also great as part of a regular routine to help counter slouching or build resilience in the upper body. You can always break these up and work each letter individually if you want to target one area. But we love doing them together—it’s like a full reset for your upper back and shoulders.

Ready to Fix That Shoulder for Good?

If shoulder pain, tightness, or nagging discomfort keeps popping up—you’re not alone. Whether you’re lifting, throwing, or just trying to get through your day, most people either ignore it or chase quick fixes that don’t stick. But your shoulder deserves better.

The MDRx Shoulder Program is a no-fluff, step-by-step system designed by us, mobility experts, to restore mobility, rebuild strength, and bulletproof your shoulder from future setbacks. It’s the same approach we use with athletes who need to keep showing up at 100%.