Lying Single-Arm Slide from Y to T

Lie face down on the floor with your legs straight and your forehead resting comfortably on the ground.

Extend both arms overhead in a Y shape, placing one hand flat on a smooth sliding disc or plate.

Engage your upper back and gently slide the weighted hand outward and down toward your hip to form a T shape.

Pause briefly at the bottom position while keeping your chest and core stable against the floor.

Slowly reverse the motion by sliding your hand back up to the starting Y position in a controlled manner.