Lay down on a foam roll on the toracic-lumbar spine height and use an empty olympic bar to stretch the chest muscles and rib cage. Small movement up and down on the roll. Use it for 5 mins.
Lacrosse ball or Gemini work on the scapulas borders using shoulder flexion and back on anatomical position. 2 minutes each side.
Deep squat position, separate your knees with your elbows. 5 sets of 1 minute.
Rubber band around the hips. 3 sets of 2 minutes on each side.