HOW: Lay on a foam roller with it going right down your spine and your neck supported. Your feet should be flat on the ground with your knees bent. Bring your arms up and out at the side with your palms up. Let gravity pull your arms down creating a stretch in your chest. Hold that for the prescribed amount of time.
FEEL: You should feel a stretch in your chest muscles.
COMPENSATION: Make sure your neck is supported on the roller. The roller needs to be directly down your spine.