Doorway Chest Stretch
An opening stretch for the chest and front shoulder.
- Chest
- Shoulder
- Posture
- Stretching
Purpose
Gently stretch the pectoral region and support an open shoulder position.
Starting position
Rest a forearm on a door frame or wall with the elbow at or below shoulder height. Take a staggered stance.
How to perform
Gently rotate or shift the chest away from the supported arm until you feel a mild stretch across the chest and front shoulder.
Breathing
Breathe calmly and soften a little further with each exhale.
What to pay attention to
The shoulder stays down and back. Stop if you feel numbness or tingling, and choose a lower arm angle if the shoulder is sensitive.
Common mistakes
Forcing the shoulder back, shrugging, twisting the trunk excessively, and stretching into pain.
Dosage
20–30 seconds, 2–3 times each side.
Instructions
How to do it
Place your forearm on a doorframe at shoulder height and slowly rotate your torso away.
Dosage
2–3 x 30 seconds per side
Important
Keep your shoulder down and relaxed.
Common mistakes
- Shrugging the shoulder
- Stretching too aggressively
- Arching the lower back
- Ignoring stretch pain
When to stop?
Stop the exercise if you experience sharp pain, dizziness, numbness, unusual weakness or a clear worsening of your symptoms.