First, let’s try the Bench Bar. This is good for people that have restricted shoulder mobility.
Kneel in front of a bench and place your arms on it with palms up with your elbows centered in the middle of the bench.
Using a bar or a single dumbbell sit back on your heels and bring the dumbbell over your head and lower the weight behind your neck, forcing your chest down Try three sets of three.
Next, the foam Roller T-Spine Overhead Stretch.
Start with your hands stretched out over your head vertically, then slowly bring them down with the back of your hands towards the floor in the 90-degree crucifix position
Raise and lower your arms to increase the stretch. Three sets are the minimum.
You can use a foam roller placed long ways down your spine and a towel under your neck for extra support for this exercise.