Stand tall and roll your shoulders backward and downward
Reach one arm across your chest and gently pull it closer with the opposite arm
Hold the stretch on each side for 15 to 30 seconds
Raise one arm overhead and bend the elbow so your hand reaches down your back
Use the opposite hand to gently press the bent elbow
Clasp your hands behind your back and lift your chest slightly
Interlace your fingers in front of you and round your upper back while pushing your hands forward
Place your hands on a wall and step back to stretch your shoulders and chest
Repeat each stretch 2 to 4 times
Breathe slowly and keep your shoulders relaxed