Doorway Chest Stretch
A simple standing stretch using a doorway to open the chest and front of the shoulders, countering a rounded, hunched posture.
StretchingMobility
Demonstration video coming soon
A guided YouTube video will appear here once it's available.
Step-by-Step Instructions
Stand in a doorway and place your forearms on the frame, elbows about shoulder height.
Step one foot through the doorway.
Gently lean your weight forward until you feel a stretch across the chest.
Keep the chin level and shoulders relaxed.
Hold for 30 seconds and breathe slowly.
Benefits
- Opens tight chest muscles
- Counters rounded shoulders
- Supports upright posture
- Easy to do at home
Precautions
- Ease in gradually
- Avoid overstretching the shoulder
- Keep the core gently engaged
Common Mistakes to Avoid
- ✕Leaning too far, too fast
- ✕Letting the head jut forward
- ✕Shrugging the shoulders up
Make it harder
- Raise the arms slightly higher on the frame
Make it easier
- Lower the arm position
- Reduce the forward lean
Related exercises
MobilityStretching
Thoracic Rotation
An open-book rotation that restores rotational mobility to the mid-back, often stiff from long hours of sitting.
4 minView exercise
Intermediate
MobilityStrengthening
Wall Angels
A shoulder and upper-back mobility drill performed against a wall that trains better posture and overhead movement.
4 minView exercise