This exercise strengthens the muscles in the rear of your shoulders as well as your middle and lower back. Strong muscles in these areas improve your posture and can help relieve aches and pains associated with sitting at a desk for long periods.

Equipment
Stability ball or gym bench. Dumbbells are optional.

Exercise Technique
1. Lie face down on a stability ball with your legs apart. Your head and shoulders will be off the edge and your arms hanging down.
2. Squeeze your shoulders blades together and raise your arms with the palms together to shoulder level.
3. Hold the position for one or two seconds.
4. Slowly lower the arms down.

Performance Tips
1. Since these muscles tend to be weak in most people, don’t use dumbbells until you are stronger.
2. Make sure your head stays in line with your spine. Avoid bending your head down or looking up.
3. If you need help with balance, stabilize by putting your feet against a wall.
4. Exhale when you lift the arms; inhale when you lower them down.

Repetitions
Twelve to fifteen repetitions.