To stretch your chest, stand with your feet shoulder-width apart, and hold a long pole over your head with both hands. You may use a broomstick for this purpose or purchase an exercise bar. Slowly lower the pole behind your head until you feel the stretch or the pole come to rest at the base of your neck. Hold this pose for 10-20 seconds. Do this only once. Hold your arm raised to the side to 90 degrees with the elbow flexed to 90 degrees. Stand next to a wall and place your elbow and forearm against it.