The following exercises should cause you to feel a gentle stretch, but no pain.

Shoulder stretch

1. Stand in a doorway and place one arm against the door frame, as shown in the picture. Your elbow should be a little higher than your shoulder.
2. Relax your shoulders as you lean forward, allowing your chest and shoulder muscles to stretch. You can also turn your body slightly away from your arm to stretch the muscles even more.
3. Hold for 15 to 30 seconds.
4. Repeat 2 to 4 times with each arm.

Shoulder and chest stretch

1. While sitting, relax your upper body so you slump slightly in your chair.
2. As you breathe in, straighten your back and open your arms out to the sides.
3. Gently pull your shoulder blades back and downward.
4. Hold for 15 to 30 seconds as your breathe normally.
5. Repeat 2 to 4 times.

Overhead stretch

1. Reach up over your head with both arms.
2. Hold for 15 to 30 seconds.
3. Repeat 2 to 4 times.