Ball Fly - upper and lower back strength exercise
This exercise can be done over a stability ball for additional challenge or can be done over a chair as shown.
Let your arms hang down toward the floor and align your back and neck so that they are level and straight. You should maintain this neutral alignment throughout the exercise. Avoid the temptation to look up as you perform the movement. Lift your arms straight out to the side, as if you were flying like a bird. Maintain a small amount of bend in the elbow as you lift your arms. You should feel the muscles in your upper back working as you perform this exercise. Hold the “up” position for 2-3 seconds and move rhythmically and slowly through the exercise