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Stand about arms length from a wall or doorpost. Lean toward the wall and place your palm on it, about shoulder height, maybe lower. Hold for 30 sec. Go easy, 'cause you're using your body weight here, but it's a good stretch.

To stretch the other direction, grasp the fingers of one hand with the other, extend the arms and gently draw these fingers toward you. You should feel this along the back of your forearm.
 

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Go to Matt Otto's website (mattotto.org). He has very useful exercises and advices, with video demonstrations and all. I do them everyday after I learned them from his site.
 
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