This exercise challenges shoulder stability, core control and balance by combining a plank position with controlled arm movement into a “Y” shape. It primarily targets the rotator cuff, lower and middle trapezius, serratus anterior and deltoids, while also engaging the deep abdominal muscles. It is commonly prescribed to improve shoulder control in weight-bearing positions, reduce injury risk, and build strength for activities that require pushing or overhead control.
- Position cones on the floor in a triangle formation
- Place your hands in the middle of the three cones, entering a high plank position
- Brace your core and remove one hand from the floor
- Without returning the hand to the floor, move the cones one by one in a straight line, expanding the triangle
- Keep your core braced throughout
- Complete repetitions as prescribed by your physiotherapist