CORE: "Stability Ball Back Fly"
(30-30-30 Matrix Exercise #2)

Directions: Perform Dynamic Warm-Up exercises at “beginning” of workout
for maximum benefit and improvement.
Pick a safe level; never be unsafe or exceed your capacity to “control” your body!

Split feet WIDE for a good base of support.

Reach & lift HIGH for maximum benefit!

1. Get on ball face down with center of gravity shifted slightly back towards feet.

2. Split feet wide for good base of support.  *(Note: Starting position for the Fly is the same as the Back Chop).

3. Bring arms in front of chest in "crisscross" position as you fold over the front of the ball.

4. 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.

5. 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.

6. Perform »30 seconds (10-15 reps) or do this as part of my 30-30-30 Back/Shoulder Matrix.

7. Go to 30-30-30 Matrix Exercise #3-Shoulder Retraction.

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 exercise.

• This is also Exercise #2 in my 30-30-30 Stability Ball Core/Shoulder Matrix.

*Note: 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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(Updated 2.25.08)

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