Rolling while holding the ankles
In the beginning there is a constraint: you lie on your back and hold your ankle with your hand. You then lift your hip joint off the floor many times. This is repeated on the other side and through a series of variations, until your lifted pelvis is turned over to the other side, so that you are on your front; and back again. It's a rolling movement while holding your ankles.
Usually the upper chest is hard to reach for mobility exercises, however, with this movement sequence we can make a considerable difference in the entire chest. Furthermore the hip joints will improve in that they have to move and how they relate to the movements of the chest.