Hip external rotation (adductors) : squat against the wall, back on the floor, open up your hips with the help of your elbows 2min

Overhead position (thoracic spine extension): lying on your back, foamroller under troracic spine, lock your arms overhead with taking a grip from a barbell and keeping your hips of the floor. Then strart lowering your hips towards the floor, opening up your ripcage 2min

Shoulder internal rotation: take a grip from a resistance band thats locked into a pullupbar. Turn away from the band and bend your elbow behind your back (as in a strech where you're trying to get your fingers touching behind your back) Let the band pull your hand up and back.