When doing any sort of mobility it is important to make sure your muscles are warm to prevent any further injuries and to get the most out of your mobility routine.
When working through any uncomfortable areas it is important to breathe deeply into the belly. When trying to go deeper into a stretch it is important to synchronize the movements with an exhale.
While kneeling down on the floor. Place hands on the ground with fingers facing the knees. Keeping heels of hands on the ground sit back towards the heels.
Begin laying flat on the floor with hands just below the shoulders. Keep the arms tight to the sides and core tight as you push away from the floor. *Push ups are great way to slowly build upper body strength in the Pecs, biceps, triceps and upper back. To scale these back you can start with wall push-up or on your knees.
Keep body tight, and the hips in line with the rest of the spine, hands should be just below the shoulders and core tight.
Begin sitting on feet with knees apart. Slide hands forward, bringing forehead to the ground. Try to keep the sit bones down towards the heels. The more you reach your fingers out the deeper the stretch.
Interlace fingers out in front of the body, then raise them overhead. Push hands up towards the ceiling, while pulling shoulders blades down away from the ears.
Interlace fingers out in front of the body. Push hands out away from you, while pulling shoulders blades down towards the floor.
Begin by lacing fingers together behind the back. Slowly raise hands up behind the back. While you should feel this mostly in the pecs, the biceps should also feel the stretch. *This could be an alternative to the wall stretch. Moving the position on the wall high, middle and low will change what muscles are stretched.