Doorway Chest Stretch
Contraindications
- Avoid if you have acute shoulder injury or dislocation
- Stop if you feel sharp pain in the front of the shoulder
- Do not force the stretch beyond comfort
- Use caution if you have shoulder impingement syndrome
- Avoid if you have a recent shoulder surgery without clearance
Benefits
- Stretches the pectoralis major and minor muscles
- Corrects rounded shoulder posture
- Improves shoulder range of motion
- Helps relieve upper back and neck tension
- Improves breathing by opening the chest
How to Perform the Doorway Chest Stretch
Stand in an open doorway with your right arm raised to shoulder height, elbow bent at 90 degrees. Place your right forearm against the door frame.
Gently rotate your body to the left, away from your right arm, keeping your right forearm firmly against the door frame. You should feel a stretch across your right chest and front shoulder.
For a variation targeting different fibres of the chest, try the stretch with your arm at different heights: shoulder height (mid chest), above shoulder height (upper chest), and below shoulder height (lower chest).
Hold for 30–60 seconds. Switch sides and repeat.
Progression
Once the basic stretch becomes easy, take a step forward with your inside foot to deepen the stretch. You can also perform this stretch in a corner for a bilateral stretch.
Frequently Asked Questions
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