Roll Ball Pectoralis Major Clavicular Stretch
- A wall or a sturdy surface for support
1. Positioning:
- Stand facing a wall with your feet shoulder-width apart.
- Hold the stability ball in front of you at chest height.
2. Setting Up:
- Lean slightly forward and place your forearms on the ball. Your elbows should be bent and resting on the ball's surface.
- Make sure your body is straight from your head to your heels, and avoid arching your back.
3. Performing the Stretch:
- Gently roll the ball forward, allowing your arms to stretch out in front of you.
- As you roll the ball, you should feel a stretch in your pectoral (chest) muscles, especially in the clavicular area.
- Keep your shoulders relaxed and avoid raising them toward your ears.
4. Holding the Position:
- Hold this position for 15 to 30 seconds. Breathe deeply to help your muscles relax.
- If you feel any discomfort or sharp pain, ease off the stretch.
5. Returning to Start:
- Slowly roll the ball back toward your body, returning to the starting position.
- You can repeat this stretch 2 to 3 times.
Tips:
- Ensure that the ball is properly inflated to provide enough support as you stretch.
- Maintain a firm grip on the ball and focus on keeping your body stable throughout the movement.
- You can adjust the distance from the wall to increase or decrease the intensity of the stretch.
