Doorway Chest Stretch
A chest stretch: forearms on the door frame, a step forward until you feel a light pull in the chest.
How to do it
- Stand in a doorway, bend your arms to a right angle and rest your forearms on the frame.
- Raise your elbows to about shoulder height.
- Take a small step forward with one foot, leaving the other behind.
- Lean your torso forward until you feel a light stretch in your chest.
- Keep your torso upright and do not arch your lower back.
- Breathe evenly and hold the position for about 30 seconds.
Key technique cue
Forearms on the frame, step through until you feel the chest open. Hold 30 s.
Common mistakes
- ✕ Stepping too deep until the pull is sharp
- ✕ Arching the lower back and flaring the ribs
- ✕ Shrugging the shoulders toward the ears
- ✕ Elbows too far above the shoulders
Benefits
- ✓ Stretches the chest and the front of the shoulder
- ✓ Helps open the shoulders after long sitting
- ✓ Can be done anywhere without equipment
Progression: from easier to harder
-
Step 1 You are here - Doorway Chest Stretch
- Standing Wall Shoulder Opening Stretch
About the exercise
The doorway chest stretch stretches the pectoralis major and the front of the shoulder. The door frame provides the support, so all you need is a doorway. It suits the time after pressing exercises and a slouch from long desk sitting.
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