PHOENIX, Arizona, July 16. PREMIERE strength trainer JR Rosania, of JR HealthPlex, provides a video of age group swimmer Haley Chesno performing a butterfly stroke exercise while balancing on a stability ball.

The exercise, as demonstrated above, helps swimmers strengthen their shoulders and lower back. It also works the recovery portion of the butterfly stroke. Rosania says that, while performing this exercise, swimmers should not allow their arms to rise above the shoulders and also use a very light weight. For optimum results, perform 3 sets and 12 reps each.

Get more exercises from JR Rosania in his monthly "Dryside Training" column in Swimming World Magazine. Subscribe here!