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.
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.
Try to keep the sit bones down towards the heels.
The more you reach your fingers out the deeper the stretch.
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.