Start on all fours with the small foam roller under your knees. Keep your hands under your shoulders and your knees under your hips. Pull your shoulder blades down & back and pull your belly button toward your spine.
Inhale and bend your elbows until your nose is close to the floor. Exhale and push yourself back up to the start position.
Repeat 8-12 times, rest, then repeat the exercise if desired.
If you are a beginner, then try doing this exercise on your knees. The foam roller challenges your shoulder stability, core, and chest more then a normal exercise so give this a try!