Bend your elbow, and rest your forearm against a door frame or wall, keeping your upper arm parallel with the ground. Keeping your shoulders squared, lean forward. Hold this position for 15-90 seconds and repeat on the other side.
This stretch targets the pectoralis major, which is involved in bringing the arms up in the front, and out to the side, as well as stabilizing the shoulder.
Bend your elbow, and rest your forearm against a door frame or wall, keeping your upper arm at a 45 degree angle to the ground. Keeping your shoulders squared, lean forward. Hold this position for 15-90 seconds and repeat on the other side.
This stretch targets the pectoralis minor, which moves and stabilizes the scapulae.
Standing straight, bring one arm up above the head, grasp your wrist with the opposite hand and gently pull to the opposite side. You can lean slightly into this stretch but do not bend your hips.
This stretch targets the serratus anterior, which rotates the arm forward on the same side and stabilizes the scapulae.