Yoga · Beginner

Chest Stretch on Stability Ball

This is a gentle, one-arm-at-a-time stretch that opens up the chest and front of the shoulder by letting gravity do the work. Many people carry tightness across the chest from years of desk work, driving, or simply rounding forward — this stretch targets exactly that. The stability ball supports your elbow so you can ease into the stretch at your own pace without straining.

1. 01

   Place the stability ball on a non-slip surface and kneel beside it on both knees.

2. 02

   Rest one elbow on top of the ball with your upper arm pointing out to the side, roughly at shoulder height.

3. 03

   Keep your elbow bent at about 90 degrees so your forearm points upward.

4. 04

   Slowly lower your chest toward the floor, letting the ball roll slightly as your torso drops — stop when you feel a comfortable pull across your chest.

5. 05

   Keep your hips directly over your knees; don't let them drift back or to the side.

6. 06

   Breathe slowly and let your chest sink a little deeper with each exhale — don't force it.

7. 07

   Hold for 20-30 seconds, then gently press into the ball to return upright before switching arms.

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  Dropping too fast — if you feel a sharp pinch in the shoulder, you've gone too far too quickly; lower yourself slowly and stop at the first sign of tension.

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  Elbow sliding off the ball — if the ball keeps rolling away, place it against a wall so it stays put.

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  Hips drifting back toward the heels — this reduces the stretch; keep your hips stacked directly above your knees throughout.

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  Holding your breath — if you notice your shoulders creeping up toward your ears, exhale and consciously let them drop.

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  Stretching both arms at once — the instructions call for one arm at a time; doing both simultaneously puts awkward stress on the lower back.