Standing sideways against a wall, place the ball underneath your armpit, and on the side of your body and lean against the wall on the ball….breathe!
Now start to roll slowly, down from your armpit, along your lats. This motion should be fairly small, you don’t need to roll down your entire side. After you’ve gone a few inches, roll back up towards the armpit.
You can also roll over the ball forwards and backwards as well as moving the arms around and overhead.
You are looking for a little discomfort so if there are a few spots that feel uncomfortable (NOT painful) then stay there and breath. You should feel the discomfort reduce.
Stay on one side as you find a couple of different 'spots' to work on for 3-5 minutes.
Repeat on opposite side.
You can also use 2 tennis balls in a sock, a peanut or a Foam roller. These can be completed on the floor.