Stability Ball Chest Stretch
A kneeling stretch with one forearm resting on a stability ball out to the side while the chest sinks toward the floor, stretching the chest and front shoulder one side at a time.
Primary muscles
- Chest (Pectoralis Major)
Secondary muscles
- Pectoralis Minor
- Front Delts
- Biceps
- Sets
- 2–3
- Duration
- 20–30 sec per side
- Rest
- 15–30s
How to perform
Main muscles working (thicker lines)
Starting position
On hands and knees beside a stability ball, one elbow and forearm resting on top of the ball with the arm out to the side.
Keep the elbow on the ball roughly level with the shoulder.
Slowly lower the chest toward the floor, supporting yourself with the other hand.
Hold when you feel a stretch across the chest and front of the shoulder.
Push back up to release and switch sides.
Breathing: Breathe slowly and let the chest sink a little on each exhale.
Coaching tips
Elbow stays on the ball
Sink the chest, not the head
Keep the ball from rolling away
Common mistakes
Letting the ball roll out
Placing the elbow above shoulder height
Twisting the hips open
Safety notes
Stop if you feel tingling down the arm or pinching at the front of the shoulder.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.