Stand in a doorway with your forearm on the frame, elbow at shoulder height
Step one foot forward until you feel a stretch across the chest
Hold the stretch for 20 to 30 seconds
Repeat on the other side
Place both forearms on a wall or doorway with elbows slightly below shoulder height
Gently lean your chest forward to open the pecs
Hold for 20 to 30 seconds
Interlace your fingers behind your back and straighten your arms
Lift your hands slightly away from your body
Hold for 20 to 30 seconds
Lie on your back on a foam roller lengthwise along your spine
Let your arms fall out to the sides with palms up
Hold for 1 to 2 minutes
Stretch after a warm-up or workout
Breathe slowly and deeply during each stretch
Avoid bouncing or forcing the stretch
Repeat 2 to 4 times per side