Benefits: Fend off the effects of sitting at a computer all day by training your shoulder stabilizers and mid-back muscles with this deceptively difficult exercise.

• Lie facedown on a stability ball with your stomach on a stability ball and your legs extended out straight behind you, digging your toes into the floor for support. Brace your core so that your body forms a straight line from head to heels.
• Let your arms hang straight toward the floor, holding your hands in fists with your thumbs up. Squeeze your shoulder blades down and away from your ears. This is your starting position.
• Leading with your thumbs, raise your arms straight up and close to your ears, keeping your shoulders pressed down. This is the “I” formation.
• Lower your arms down toward the floor, then lift your arms up again, but this time diagonally, making a “Y” formation.
• Lower your arms down toward the floor, then lift your arms straight out to your side to form a “T” formation with your palms facing the floor.
• The cycle of “I-Y-T” is one set.
• Make this move harder by holding a dumbbell in each hand.