Open up tight shoulders against the nearest wall.
Go to a comfortable stretch, never force it past a sharp pinch.
This stretch uses the wall to open up the front of the shoulder, the region that gets ground down by pressing, typing and generally living with your arms in front of you. Planting the palm at shoulder height and turning your body away lengthens the tissue across the front of the shoulder and chest at whatever intensity you choose. It slots in after upper-body sessions or any time your shoulders feel rolled forward and locked up.
They are close cousins using the same wall setup. Here the focus is the front of the shoulder itself, so turn away just far enough to feel the stretch land at the shoulder rather than chasing a big chest stretch.
Until you feel a clear, comfortable stretch and no further. The wall gives you precise control, so add rotation a degree at a time instead of cranking into it.
After pressing sessions or long desk blocks, when the front of the shoulder is at its tightest. As a slow, held stretch it belongs after training rather than in your warm-up.
