If you don’t have a ball, the alternative is to use a door frame.
✓ Stand inside an open door frame.
✓ Tuck your chin in as much as you can within pain limits.
✓ Extend your arms in a V shape with your elbows, forearms and palms placed onto the doorframe and higher than shoulder level; this will stretch your pec minor. Hold the stretch for 10 seconds.
✓ Once done with the hold, move your arms down, so that your elbows are in line with the height of your shoulder joints, again with palms, elbows and forearms placed onto the doorframe. Hold for 10 seconds. This stretches your pec major.
✓ With this stretch you might need to lean forward slightly, but remember to work within your pain boundaries. If you experience any pain, stop doing the exercise.