Chest Stretch on Stability Ball

Execution

1. Rest that side's elbow on top of the ball, with the arm out to the side at roughly shoulder height.
2. Keeping the elbow anchored on the ball, walk your knees slightly further away and lower your chest and torso toward the floor.
3. Stop at a moderate stretch across the front of the chest and shoulder, breathing normally and holding for 20-30 seconds.
4. Come back up slowly, then switch the ball to the other side and hold for the same number of seconds.
5. If you feel a pinch at the front of the shoulder, back off a little and ease the stretch down.

Quick cues

• Elbow anchored on the ball.
• Lower the chest, not the head.
• Moderate stretch, never a pinch.
• Melt toward the floor.
• Match the hold on both sides.

Common faults

• Fault: The elbow rolling off the top of the ball

  Fix: Keep the ball directly under the elbow, and use a slightly under-inflated ball if it keeps rolling.

• Fault: Sinking the head and neck instead of the chest

  Fix: Keep the head in line with the spine and let the movement come through the chest and shoulder.

• Fault: Holding for only a few seconds before switching sides

  Fix: Set a 20-30 second timer, because connective tissue needs time to respond.

• Fault: Skipping the tighter side because it feels uncomfortable

  Fix: Do both sides for the same duration and note which side needs more work.