Superman - upper and lower back strength exercise
This exercise can be done over a big stability ball for more challenge, but can also be done over a chair as shown.
Make sure you maintain a neutral alignment of your back and neck throughout the exercise; avoid the temptation to “look up” as you reach your arms overhead. Start with your hands up near your shoulders. Keep your elbows pulled back so that your arms are in line with your body. Reach your arms overhead as far as you can, trying to keep them as high off the floor as you are able to. If your shoulders are tight, you may not be able to keep the arms in line with your body, but this may improve as your strength and range of motion increase. Hold the “reach” position for 2-3 seconds, and then return your arms to the start position