Doorway Chest Stretch
Stand in a doorway with your elbow parallel to your shoulder and bent at a 90 degree angle, forearm resting on the door frame. Twist your torso away from the elbow and hold the stretch for 30 seconds. If you only feel the front of your shoulder rather than your chest, try using your fingers to put pressure on the outside of your chest muscle and an inch or two inside your shoulder. Push back and out on your chest muscle. Relax and breathe into the stretch.
Psoas
Get into a half-kneeling position with both knees at a 90 degree angle and your hips parallel to each other. Tuck your hips under by using your abs to pull your imaginary (or real) belt buckle toward your rib cage. Squeeze the glute on the kneeling side and hold it. Reach your arm up on the kneeling side, twist your torso toward the wall on the kneeling side, and then dip back toward the opposite wall. Breathe deeply and relax into the stretch.
Brettzel
Lie down on your side with your shoulders and hips stacked and your legs straight out from your body. If it’s more comfortable, you may want to place your head on a pillow or rolled up blanket.
Bring your top leg forward so your knee and hip are bent at a 90 degree angle and place your knee and foot on a foam roller. Grab your top leg with your bottom hand. Reach your bottom foot back and grab the shoelaces of your bottom foot with your top hand.
Take a deep breath in and, as you breathe out, twist your top shoulder toward the floor and simultaneously press both legs into your hands and away from your body. You should feel a good spinal twist and a stretch in the bottom thigh and hip flexor.
Breathe in and relax your position, breathe out and stretch. Continue to move with your breath.
TRX lunge to chest stretch
Stand tall and tight facing away from the TRX anchor point with slight tension on the straps, the handles in your hands, and your arms in a Y shape. Step forward, bending both knees and allowing the straps to pull your arms gently behind you. Drive off your front foot to step back into the starting position. Repeat on the other side.
Plank to Downward Dog
Get into a high plank position with your hands directly under your shoulders and your feet hip-width apart. Press your hands into the ground, turning your elbow creases toward the front of the room. Reach your hips up toward the ceiling and back toward your feet. Stretch your heels down toward the ground--it's okay if they don't touch. Imagine that you're creating space between your ribs and your armpits. If you feel your low back rounding, try bending your knees slightly to keep your back's normal arch. Pull yourself back into the starting position and pause in your plank to complete one rep.
During your downward dog, you should feel a stretch in your hamstrings and your calves and you might feel a nice stretch in the outside of your mid-back.
Static and Dynamic Stretching lats exercises
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