CORE: "Stability Ball Back Fly"
(30-30-30 Matrix Exercise #2)
exercises at “beginning” of workout
for maximum benefit and improvement.
Pick a safe level; never be unsafe or exceed your capacity to “control” your
Split feet WIDE for a good base of support.
Reach & lift HIGH for maximum benefit!
Get on ball face down with center of
gravity shifted slightly back towards feet.
Split feet wide for good base of
support. *(Note: Starting position for the Fly is the same as the Back
Bring arms in front of chest in
"crisscross" position as you fold over the front of the ball.
Extend arms straight out to each side as
you lift torso back up into the back extension--like you're "flying" through
the air. Make sure your arms go straight out then UP and not out
and back. Extending the arms straight out and up will give you
more stretch in front of shoulders helping to improve mobility.
Repeat with alternating crisscross
starting arm positions i.e. right on top of left then left on top of right so
you don't always favor one side over the other.
seconds (10-15 reps) or do this as part of
30-30-30 Back/Shoulder Matrix.
Go to 30-30-30 Matrix
Tips: The key to maximizing the "front-side stretch
and back-side strength" is the angle of the arms as you reach out.
Most people try to reach "back" as they bring their torsos up instead of
reaching straight out and up. They make this mistake because they are
compensating for tightness in front of shoulders. True--reaching "up"
is harder; however, by reaching up with a full range of motion you'll get
greater mobility benefits.
This one is very similar to the Back
Chop. One of the secondary benefits to this exercise is the degree of
"shoulder extension" it provides which helps increase shoulder mobility.
It is very important to get a good high lift (extension) with the arms as you
fly up so you "open" the front shoulders. Note that most people need to
do more stretching on the front-sides of shoulders as they strengthen the
back-sides of shoulders. The SB Fly will do both for your
shoulders--stretch the front and strengthen the back.
As with the Back Chop, make sure to get
enough weight onto your feet and split your feet really wide. If your
weight is too high, your center of gravity will be directly over the ball
causing you to "teeter-totter" or roll forward during flexion. "Anchor"
your weight into your feet which helps stabilize you and the ball. If
you're feet are too narrow, the ball will be too hard to control and this will
decrease the quality of work you can do for your low back and shoulders.
Prioritize back and shoulder strength over lateral stability challenge with
This is also Exercise #2 in my 30-30-30 Stability Ball Core/Shoulder Matrix.
These exercises are intended for "normal healthy"
individuals and many are only intended for competitive athletes.
If you have an injury, or abnormal pain is present, see your physician or a certified physical
therapist before continuing your exercises.
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