Smart Workout Diary

Stability Ball Lat Stretch

The Stability Ball Lat Stretch uses a stability ball to lengthen the latissimus dorsi while the arms reach overhead. It also opens the shoulders and sides of the torso, supporting upper-body mobility and comfortable overhead movement. The stretch is commonly used as part of a warm-up or cool-down.

Demonstration

Stability Ball Lat Stretch — demonstration 1
Stability Ball Lat Stretch — demonstration 2

Instructions

  1. Set up the ball: Kneel on a padded surface facing a stability ball and place both hands on top of it about shoulder-width apart.
  2. Roll forward: Gently roll the ball away as you lower your chest toward the floor and extend both arms overhead.
  3. Find the stretch: Keep your hips back toward your heels, ribs gently drawn in, and feel a mild stretch along the sides of your back and under your arms.
  4. Hold and return: Breathe slowly and hold without bouncing, then press lightly into the ball to return. Stop if you feel sharp pain or numbness.
Muscle Group
Lats
Type
Stretching
Equipment
Exercise Ball
Difficulty
Beginner

Technique tips

  1. Use a stable setup: Keep the ball on a non-slip surface and move into the stretch slowly.
  2. Keep the stretch gentle: Reach long through the arms without forcing your chest toward the floor or arching your low back.
  3. Breathe steadily: Use slow breaths to relax into the position, and avoid bouncing at the end range.
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