SHOULDER-CHEST STRETCH:

1. Kneel on the floor and sit back on your heels.

2. Position the ball in front of you and place your hands shoulder-width apart on the ball.

3. While keeping your hands on the ball, roll forward and raise your hips.

• Keep your upper body and arms parallel to the floor.

(See Figure 5)

4. Open your shoulders by rolling them down and outward.

5. Breath evenly while holding the position for 15-30 seconds.