What is chest and shoulder stretch (4 positions)?

Chest and shoulder stretch (4 positions)

1. Lie on your back with your knees bent and your feet about hip-width apart.
2. Tuck your chin, and relax your shoulders with your arms at your sides.
   • If you don't feel a mild stretch in your shoulders and across your chest, use a foam roll or tightly rolled towels under your spine, from your tailbone to your head.
   • Make sure that your head and tailbone area are supported with the roll of towels or on the foam roll. Be sure the roll is in line with your spine.
3. Hold this position while you move your arms into the following positions:
   Arms down at your sides, with the palms facing up.
   Arms out to your sides in a T shape.
   Arms out to your sides with your elbows bent to 90 degrees, as in a goalpost shape.
   Arms stretched over your head.
4. Hold each arm position for 15 to 30 seconds.
5. Repeat the entire cycle of arm movements 2 to 4 times.