This exercise is good for increasing overall back strength.
Lie with your stomach on the balance pad and your toes on the floor. Bring your hands up over your head - your head should not be touching the floor. Keep your belly button pulled in at all times.
From this position, bring your elbows down toward your feet, squeezing your shoulder blades together at the same time. You should feel like you are performing a breaststroke-type movement.
Repeat this movement 10-15 times, rest, then repeat if desired.
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