Chest Stretch on Stability Ball

About This Exercise

The Chest Stretch on a Stability Ball is a flexibility exercise that targets the pectoral muscles and anterior shoulder. It uses the unstable surface of the ball to allow a deeper, more controlled stretch, helping to improve posture and upper body mobility.

1Setup

1. Kneel on the floor beside a stability ball. 2. Position the ball close to your side. 3. Place both hands on the floor, aligning your wrists under your shoulders, in a tabletop position (hands and knees).

2Execution

1. From the tabletop position, carefully place your right forearm and elbow on top of the ball, with your elbow bent at 90 degrees and your upper arm abducted to shoulder height. Your palm can face forward or down. 2. Gently shift your weight forward and allow your torso to lower toward the floor, keeping your elbow anchored on the ball. Feel a stretch across your chest and front of the shoulder. 3. Hold the stretch for 20-30 seconds, maintaining relaxed, deep breaths. 4. Slowly shift your weight back to return to the starting position. 5. Repeat the stretch on the left side. Avoid overarching your lower back or letting your shoulder hike up toward your ear.

Pro Tips

• Keep your shoulder blades gently drawn down your back to avoid shrugging.
• Focus on relaxing into the stretch as you exhale; don't force the range of motion.
• Maintain a neutral spine by gently bracing your core.
• Ensure your elbow stays on the ball to control the stretch depth.