HOW: Begin in a kneeling position with a swissball in front of you. Place your hands on the ball with your thumbs up. Roll the ball out with straight arms and a flat back. Drive your hands down into the ball holding that position for a few seconds, then relax. Sink your body down, relax, and stretch your lats for a few seconds. Repeat this process for the prescribed amount of reps.
FEEL: You should feel your lat muscles working and stretching.
COMPENSATION: Keep your arms straight out when pushing into the ball. Sink your head below your arms when stretching.