Lie on your back on a foam roller with your head supported on a yoga ball, knees bent up as shown. Hold a light weighted dumbbell in one hand the other hand resting gently to help balance you on the floor. Draw your belly button into your spine to activate your core and push out into a single arm chest press.
Control the movement back down to the starting position. This completes one repetition.
Keep your belly button drawn towards your spine to ensure you are protecting your spine and your tongue on the roof of your mouth to support your neck during this exercise.