Stand in a doorway with your forearm on the frame and elbow at shoulder height
Step one foot forward until you feel a stretch across the chest
Hold the stretch 20 to 30 seconds
Repeat on the other side
Place both hands behind your back and gently straighten your arms
Lift your chest slightly and squeeze your shoulder blades together
Hold 20 to 30 seconds
Clasp your hands behind your head and open your elbows wide
Gently pull your elbows back to expand the chest
Hold 20 to 30 seconds
Lie on a foam roller lengthwise along your spine
Let your arms fall out to the sides with palms up
Hold 1 to 2 minutes
Stand tall and interlace your fingers behind your back
Straighten your arms and lift them slightly away from your body
Hold 20 to 30 seconds
Repeat stretches 2 to 4 times
Breathe slowly and avoid bouncing
Stop if you feel pain