This stretching exercise mainly involves the chest and the deltoids. It is important to breathe in well and breathe out during the movement. You must use a Swiss ball in order to perform the exercise well and it can be done at home or in the training room. It reduces muscle stress in the anterior wall of the shoulder. It is often used for people with too much internal shoulder rotation. It is interesting to use a Swiss ball, because it allows you to use different angles to properly stretch the chest.

Body Parts

  • Chest
  • Shoulders
  • Pectoralis Major
  • Anterior Deltoid
  • Biceps Brachii
  • Serratus Anterior


  • Extend the arm horizontally on the ball.
  • Keep the arm at chest height.
  • Keep the back straight.
  • Keep the head aligned with the body.


  • Attempt to bring the chest to the floor.


Keep the arm at chest level. Remember to stretch the other side.