Mobility
Doorway Chest Stretch
The doorway chest stretch uses a doorframe to gently stretch your chest and the front of your shoulder, one side at a time.
- Beginner
- Low injury risk
- No rest timer
How to do it
- Stand beside a doorway in a staggered stance.
- Place your forearm against the frame with your elbow bent at or slightly below shoulder height.
- Take a small step forward through the doorway.
- Turn your torso gently away from your supported arm until you feel a stretch across your chest.
- Hold this position for the planned time.
- Turn back toward your supported arm to release the stretch.
- Lower your arm from the frame.
Form cues
- Keep your shoulder away from your ear.
- Keep your ribs stacked over your hips.
- Breathe slowly throughout the hold.
Common mistakes
- Bouncing into the stretchStay still at a comfortable stretch rather than repeatedly pulsing farther forward.
- Hanging your weight on the frameKeep your weight supported through your feet so your arm does not carry your body.
Safety
Forcing your torso too far past your supported arm can irritate the front of your shoulder, especially if it is already sensitive.
- Use a solid doorframe with no moving door pressing against your arm.
- Stop if you feel shoulder pinching, sharp pain, numbness, or tingling.
- Release the position slowly rather than pulling your arm free abruptly.
If you have a history of shoulder dislocation or recent shoulder surgery, ask a physiotherapist or doctor before trying this stretch.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Exercise Mat (optional)
Sets and reps
- Sets
- 2–3
- Target
- 20–30 seconds per side
- Rest
- No rest timer
Alternate sides between holds.