11. Scorpion / Strenghten spinal muscle groups
Maintaining a flat back, bend your upper body forward slightly and reach both arms overhead. Now pull both arms downward and behind you at the same time, bending the arms at the elbows and pinching your shoulder blades together in back so that they nearly touch. Then stretch both arms overhead again, shoulder-width apart, and repeat the exercise. Go slowly and maintain control during this exercise.
Duration
45 to 60 seconds
Repetitions
12 to 14 times
Ball
Lies still between your feet