Static Stretching

Stand in a doorway with your inner forearm pressed flat against the doorframe. Keep your elbow just above your shoulder and your hips square. Step forward with the same-side leg and rotate externally about the shoulder. Make sure your hips remain square and your body stays facing front. Hold this position for approximately 30 seconds and repeat with the other side. Do three to five reps per side. You should feel the stretch primarily in the area between the chest and the shoulder.