1. Find an open space near a flat wall and take a stability ball.
2. Stand with your feet shoulder-width apart and place the stability ball against the wall at about chest height.
3. Press your hands against the ball and lean into it slightly, keeping your body straight.
4. Begin the exercise by moving the ball in small circular motions, making sure to keep the pressure against the wall constant.
5. Continue the circular motions to target the posterior deltoids—rotate the ball clockwise for a number of reps, then change to counter-clockwise.
6. As you move the ball, maintain a slight bend in your elbows and focus on engaging your rear shoulders and upper back.
7. Avoid arching your lower back or using momentum; the movement should be controlled and originate from the shoulders.
8. Once the set is completed, rest briefly and repeat for the desired number of sets.
These images show the standing position with the stability ball against the wall, but not the actual circular motion. The focus in the images is on the posterior deltoid area, highlighting the targeted muscle group for this exercise.
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