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Assisted Seated Pectoralis Major Stretch With Stability Ball

Assisted Seated Pectoralis Major Stretch With Stability Ball

The Assisted Seated Pectoralis Major Stretch with Stability Ball is an excellent exercise for stretching and strengthening your chest muscles, specifically the pectoralis major. This exercise is great for individuals who want to improve their posture, increase their upper body flexibility, or alleviate tightness in their chest. To perform this stretch, you will need a stability ball and a partner or sturdy object for assistance. First, sit upright on the stability ball and place your hands behind your head with your elbows pointing out to the sides. Next, have your partner stand behind you or hold onto a sturdy object. Slowly lean back while keeping your back straight and engage your core for stability. Your partner will gently apply pressure to your upper back, assisting in the stretch. Hold this position for 20 to 30 seconds while taking slow, deep breaths. Repeat for 3 to 5 sets, gradually increasing the stretch as tolerated. The assisted seated pectoralis major stretch helps to open up your chest and improve the range of motion in your shoulders. It targets the pectoralis major, the large fan-shaped muscle that covers the front of your chest, aiding in better posture and reducing the risk of shoulder injuries. By incorporating this stretch into your routine, you can improve the flexibility of your chest muscles, allowing for better movement during everyday activities and other workouts. Remember to warm up before performing any stretching or exercise routine to prevent injury. It is also important to listen to your body and not push beyond your comfortable range of motion. Stretching should always be done in a controlled manner and should not cause pain. If you experience any discomfort or have any underlying medical conditions, it is recommended to consult with a professional fitness trainer or healthcare provider before attempting new exercises.


  • Sit on a stability ball with proper posture, keeping your feet flat on the floor.
  • Walk your feet forward, leaning back onto the stability ball until your back is supported by the ball and your knees are at approximately a 90-degree angle.
  • Extend your arms out to the side, with your elbows slightly bent and your palms facing forward.
  • Take a deep breath in and as you exhale, slowly bring your arms forward, crossing them in front of your chest.
  • Continue to exhale as you round your upper back, allowing the stability ball to roll forward slightly.
  • Hold the stretch for 20-30 seconds, feeling a gentle stretch in your chest and shoulders.
  • Inhale as you slowly return your arms back to the starting position, uncrossing them and opening your chest up.
  • Repeat the stretch for 2-3 sets, focusing on maintaining proper form and gradually increasing the intensity of the stretch.

Tips & Tricks

  • Perform dynamic stretches before starting the exercise to warm up your muscles and increase flexibility.
  • Engage your core muscles throughout the exercise to maintain stability and control.
  • Use a stability ball that is the appropriate size for your body to ensure proper support and balance.
  • Focus on maintaining proper posture throughout the stretch by keeping your back straight and shoulders relaxed.
  • Control your breathing during the exercise. Inhale deeply before starting the stretch and exhale slowly as you release the position.
  • Avoid bouncing or jerking movements during the stretch as it may lead to injury. Instead, move slowly and gently into the stretch.
  • Gradually increase the intensity and duration of the stretch over time as your muscles become more flexible and accustomed to the movement.
  • Listen to your body and modify the exercise if you experience any pain or discomfort. Consult with a fitness professional if needed.
  • Combine the assisted seated pectoralis major stretch with other upper body exercises to create a well-rounded workout routine.
  • Stay consistent with your stretching routine to see improvements in flexibility and range of motion.

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