Have the foam roller on your lats( have body on side) reach as far forward as you can by " crawling" your hands on the ground and crawl your hands back.

Get in a crawling position and rock your body. Reach to the opposite side up and down.

Get in a static crawl postition, lift the ViPR and rotate into it.

Grab the neutral grips on the ViPR and lift up and around your head for reps and then on the other side.

Splay your hand on a wall by cork screwing your hand into it and put the palm down. Now reach back with the other hand while keeping the tension, exhale your breath and inhale as you come in.

Get in a lunge stance and push against a wall for a few seconds and quickly release. Then do it again up to four times on each side. This exercise teaches the body to turn on and off muscles