Chest Stretch with Exercise Ball

Setup

1. 01Kneel on all fours with a stability ball at one side.
2. 02Place that arm on the ball, elbow bent about 90 degrees, thumb pointing up.
3. 03Keep the supporting hand under the shoulder.
4. 04Set the hips back slightly over the knees.

Execution

1. 01Slowly sink the chest toward the floor while the ball supports the arm.
2. 02Let the ball roll slightly outward to deepen the stretch.
3. 03Hold at a strong but comfortable stretch across the chest.
4. 04Ease up, reset, and repeat before switching sides.

Checkpoints

• -The stretch is felt in the pec, not pinching in the shoulder joint.
• -The lower back stays neutral rather than collapsing into an arch.
• -The neck stays relaxed, eyes toward the floor.
• -The ball stays controlled, moving only a few centimeters.

Common mistakes

• -Dropping the chest fast instead of sinking gradually.
• -Shrugging the stretched-side shoulder into the ear.
• -Twisting the torso to chase a bigger sensation.
• -Placing the elbow far below shoulder line so the stretch misses the chest.