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Kneeling Ball Side Drape — Arm Over-Head

Kneeling Ball Side Drape -- Arm Over-Head

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Muscle Groups
  • Abs and Core
  • Back
  • Neck
  • Stretches sides of torso
  • Stretches latissimus dorsi (“wing” muscle)


The kneeling ball side drape with arm overhead stretches the spine and torso. By placing your arm overhead you increase the stretch of the upper-back “lats”. The surface of the stability ball increased the range of motion and therefore the effectiveness of the stretch.


  • Kneel down on the knee closest to the ball; the opposite foot stays firmly forward.
  • Lean the entire side of the body down onto the ball.
  • Stretch the arm closest to the ball, and stretch the top arm over your head.
  • Relax your trunk, head and arms, and breath deeply.


  • Not relaxing the torso and neck muscles over the ball
  • Tilting the top hip too far forward or back.
  • Not relaxing the top arm and let the elbow bend