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Step 1

Starting Position: Lie prone (on your stomach) over the top of a properly-inflated stability ball (one that compresses approximately 6" under your body weight) with both feet and hands on the floor, hip- and shoulder-width apart.

Step 2

Gently contract your abdominal/core muscles to stiffen your torso and slowly walk backwards until your stomach lies directly over the top of the ball with both legs extended and both feet firmly placed on the floor, hip-width or wider apart. Your torso and legs should be in parallel alignment with your arms, resting on the ball.

Step 3

Start with your scapulae in a retracted and depressed position (shoulders pulled down and back) without any arching in the low back while performing the formations listed in the subsequent steps.

Step 4

"I" Formation: Exhale, fully extend both arms and slowly raise them overhead (in line with your torso) in unison until they lie level with your torso. Your thumbs should point towards the ceiling (palms facing each other). Avoid any shrugging in your shoulders. Hold this position briefly, inhale and slowly return your arms to their starting position

Step 5

"Y" Formation: Exhale, fully extend both arms and slowly raise them in unison at a 45 degree angle from overhead until both lie level with your torso. Your thumbs should point towards the ceiling. Avoid any shrugging in your shoulders. Hold this position briefly, inhale and slowly return your arms to their starting position.

Step 6

"T" Formation: Exhale, fully extend both arms and slowly raise them out to your sides in unison at a 90 degree angle to your body until both lie parallel with your torso. Your thumbs should point towards the ceiling. Avoid any shrugging in your shoulders. Hold this position briefly, inhale and slowly return your arms to their starting position.

Step 7

"W" Formation: Exhale, bend your elbows, raise your arms level with your torso and push your elbows backwards towards your hips in unison. Your thumbs should point towards the ceiling. Avoid any shrugging in your shoulders. Hold this position briefly, inhale and slowly return your arms to their starting position.

Step 8

Exercise Variation: To increase the balance challenge, this series of exercises can be progressed by bringing your feet together behind you or raising one foot off the floor.

Avoid hyperextension in your low back by raising your torso past parallel alignment with your legs.
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