Assisted Seated Pectoralis Major Stretch with Stability Ball
A partner-assisted static stretch performed seated on a stability ball that opens the pecs and anterior shoulders, useful after pressing work or for desk-posture tightness.
스트레칭짐볼Static stretch
시작
끝
주동근
대흉근
협응근
전면 삼각근이두소흉근
장비
짐볼
패턴
Static stretch
준비 자세
01Sit tall on a stability ball with feet flat and about hip width apart.
02Interlace your fingers behind your head or extend both arms out to the sides.
03Have a partner stand behind you and grasp your elbows or forearms.
04Set a neutral spine and lightly brace so the ball stays still.
수행
01Exhale as the partner gently draws the elbows back and slightly together behind you.
02Stop at a strong but pain-free stretch across the chest and front of the shoulders.
03Hold the end position for 20 to 30 seconds while breathing normally.
04Signal the partner to release slowly and return to the start.
체크포인트
-Ribs stay down; the stretch comes from the shoulders, not lumbar arching.
-The partner applies force gradually and only to your signal.
-Head stays neutral, not poked forward.
-The ball stays quiet under you throughout the hold.
흔한 실수
-Arching the lower back to fake extra range.
-The partner pulling too hard or too fast.
-Shrugging the shoulders up during the hold.
-Holding the breath instead of relaxing into the stretch.
프로그래밍 노트
-Use 2 to 3 holds of 20 to 30 seconds after upper-body sessions.
-Keep intensity around a 6 or 7 out of 10 stretch; it should never be painful.
-Avoid long intense holds immediately before heavy pressing; save deep stretching for after.
