Pec Stretch with an Exercise Ball


The Pec Stretch with an Exercise Ball is a great stretch for lengthening your pectoral muscles.

The Pec Stretch with an Exercise Ball is based on the Active Isolated Stretching (AIS) athletic stretching technique, a method of muscle lengthening and fascial release that provides effective, dynamic, facilitated stretching of major muscle groups.  Based on sound scientific research, AIS will improve and maintain the function of your muscle tissues and joints, as well as their health.

The Pec Stretch with an Exercise Ball forms part of the Golf Recovery & Regeneration series of innovative and dynamic exercises that will help to improve the health and quality of your muscle tissues and joints, helping you to perform better on and off the golf course.


This exercise requires an exercise ball, often referred to as a Swiss ball, and also known as a balance ball, fitness ball, gym ball, stability ball, physioball, Swedish ball, therapy ball, or yoga ball.


Figure 1.  Pec Stretch with an Exercise Ball Video.



  • Start by kneeling to the left of an exercise ball, with your right hand on top of the ball and your elbow bent.
  • Drop your chest slightly and straighten your arm, pushing the ball forwards away from you until you feel a gentle stretch in your chest.
  • Exhale and hold the stretch for 2 seconds.
  • Relax and repeat for the desired number of repetitions.
  • Switch sides and repeat.


Keep your chest facing the floor throughout the movement.  Do not completely straighten your arm.

You should feel a stretch in your chest, not in your shoulder.


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