Chest Stretch on Stability Ball

Chest Stretch on Stability Ball is a flexibility – unilateral chest opening exercise involving Pectoralis major. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Pectoralis major
Secondary muscles: Anterior deltoid, Biceps brachii
Exercise type: Flexibility – unilateral chest opening

Exercise technique

Setup
Start on your hands and knees beside a stability ball.
Secure the ball
Place the ball on a nonslip surface, near a wall if needed.
Arm support
Place one elbow out to the side on top of the ball.
Shoulder angle
Keep your elbow at a height that allows comfortable shoulder opening.
Lower
Slowly lower your chest toward the floor while keeping your elbow on the ball.
Stretch
Hold a comfortable stretch on that side of your chest without rotating your pelvis excessively.
Exit
Push through your other hand to raise your torso, remove your arm from the ball and switch sides.

Key technique points

Prevent the ball from rolling away.
Support your elbow with control.
Reduce the range if the front of your shoulder pinches.
Lower your torso slowly.
Do not deepen the stretch by arching your lower back.
Use your other hand for support when coming out.

Common mistakes

Losing the ball

Do not push the ball sideways with your elbow on a slippery surface.

Arm too high

Do not choose an elbow angle beyond your shoulder’s comfortable range.

Rotating the torso

Do not increase chest tension through lower-back rotation.

Dropping suddenly

Do not suddenly load your shoulder with your body weight.

Sliding the elbow

Do not let your support point move uncontrollably toward the edge of the ball.

Pulling out by the arm

Do not jerk the supported arm backward when exiting.

Frequently asked questions