HOW: Sit back on your heels with your knees on the ground and your toes pushing into the ground. Rest your arms in front of you on a swiss ball. Roll the ball out with your arms as you take your chest to the ground. Hold that stretch when you can’t roll the ball out any further for the prescribed amount of time.
FEEL: You should feel a stretch in your mid back.
COMPENSATION: Don’t roll to either side, roll the swissball out straight in front. Stay seated on your heels to get the best stretch.