Begin in a kneeling position and place the forearms on the ball (may use a bench as well). Next, flex the knees and lower the glutes toward the heels to lock in the hips and lumbar spine as you slide forward on the ball. As the shoulders flex, intentionally push the chest down toward the floor and pause for 3-5 seconds. Ease off and allow the shoulders to slowly extend prior to repeating this sequence.

Perform 5-8 repetitions. Then roll out and hold for a sustained stretch for 2-30 seconds and repeat this 2-3 times. If you opt to use a bench, simply focus on rocking back more to the heels in the movement to facilitate more shoulder flexion.