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 knees. Place hands on the ground with fingers facing the knees. Keeping heels of hands on the ground sit back towards the heels. Stretch should be felt on the front of the arms (biceps and forearms)
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 deep the stretch.
Interlace fingers out in front of the body. Push hands out away from you, while pulling shoulders blades down towards the floor.
Interlace fingers and raise hands overhead. Push hands up towards the ceiling, while pulling shoulders away from the ears.
Begin by lacing fingers together behind the back. Gently 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 of your arm on the wall; high, parallel and low down will change what muscles are stretched.