Lower your chest toward the floor and push your hips back. Lengthen your arms alongside your ears, with your forearms on the ball. Reach your hands as far forward as possible, until you feel a stretch along the sides of your chest. (Stretch can also be done on chair or wall)
Remember warm muscles stretch better and safely than cold muscles. Warm up your entire body with light aerobic exercise before stretching. To warm up the lats, include dynamic movements of your arms and shoulders. Hold stretches for 10 to 30 seconds and repeat stretches two to four times. Only stretch to the point of tightness, never to the point of pain.