In a seated position with good posture and shoulders back and down away from the ears, extend your arms out in front of you at shoulder height. Interlace the fingers or grasp one hand with the other, and press out as you round the upper back and shoulders forward, feeling the upper back fan out. Hold for 10 seconds and release.
For the shoulders, pull extended arms back behind you and interlace the fingers or
grasp one hand with the other, keeping your hands down toward the buttocks. Feel the chest and shoulders open up as you pull your shoulders back. Hold for 10 seconds and release.
Repeat the upper back and chest stretches.