Lying Single Arm Slide from Y to T
Perform the Lying Single Arm Slide from Y to T to enhance shoulder stability and mobility.
- Lie on your side with your bottom arm extended in front of you, forming a 'Y' shape with your body.
- Engage your core and slowly slide your top arm down to your side, creating a 'T' shape.
- Return to the starting position while maintaining control throughout the movement.
- Repeat for the desired number of repetitions before switching sides.
How to perform the Lying Single Arm Slide from Y to T
- Set up. Set up in a stable, balanced starting position appropriate for the Lying Single Arm Slide from Y to T using your body weight.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your primary working muscles.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your working muscles rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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