Stretch Help Please

velix

I am looking for advice on stretching. Today, my chest is really tight from re-starting my upper body training (lots of pulley exercises and free weights). It hurts if I take too deep of a breath. Wondering if anyone has any tips on how to properly stretch it out.

Secondly, I am working on my running - both uphill and endurance - so I run daily on a treadmill for pacing - and the last few days, my calf muscles are hard as rock and I am constantly stretching them. I do all the requisite/typical stretches at the gym afterwards (the ones posted on the wall) but again, am looking for alternative stretches or tips on how to loosen up the calf muscles. The tightness is making running a challenge.