1. Begin by kneeling on the floor with an exercise ball in front of you.
2. Slowly roll forward and place your hands on top of the ball at shoulder width apart.
3. Lower your torso down towards the ground as you extend your arms and lean into the ball, feeling a stretch down your sides and back.
4. Keep your neck relaxed and in line with your spine; don’t let it hang down or arch up excessively.
5. Hold the stretch position for 15 to 30 seconds, breathing deeply and evenly throughout the stretch.
6. Slowly roll back up to the starting position and repeat the stretch 2 to 3 times.
7. For a deeper stretch, try shifting your weight slightly to one side to isolate one lat at a time.
Note: Ensure that you keep the movements gentle and controlled, and do not force your body into the stretch beyond its natural flexibility limits.
