Doorway chest stretch

A gentle stretch for the chest and front of the shoulders using a door frame.

• Muscle group: Mobility
• Equipment: Bodyweight
• Difficulty: Beginner

Also known as: Doorway pec stretch, Pec stretch, Door frame chest stretch, Brystmuskelstræk, Stræk af bryst i døråbning

How to do it

1. Stand in an open doorway and place your forearm or hand on the frame with the elbow at about shoulder height.
2. Step one foot forward and gently turn your body away until you feel a stretch across the chest.
3. Keep the ribs down, hold, breathe slowly and then switch sides.

Common mistakes

• Pushing so far that you feel pinching at the front of the shoulder.
• Shrugging the shoulder up toward the ear.

Alternatives

• Thread the needle
• Lat stretch
• Open book stretch
• Shoulder dislocates
• Child's pose

Watch a video demonstration on YouTube

“How to do the Doorway Pec Stretch for Rounded Shoulders” by REACH Rehab + Chiropractic Performance Center (opens YouTube)

General technique guidance, not individual advice. Stop if something hurts and talk to a professional about injuries.