shoulder focus
Doorway Chest Stretch
Opens chest and front of shoulder.
Key cue: Step through gently until you feel the front of your chest open. Stand tall.
Area
shoulder
Level
beginner
Volume
30s/side
Goal
mobility
How to do it
- 1Stand in a doorway and rest one forearm on the frame, with your elbow bent to 90 degrees at about shoulder height.
- 2Step one foot gently through the doorway until you feel a stretch across the front of your chest and shoulder.
- 3Keep your chest tall and your ribs down, without leaning or arching your back.
- 4Hold for 30 seconds, breathing slowly. Step back and swap sides.
Easier and harder versions
- Easier
- Keep your elbow below shoulder height and step through only a little way.
- Harder
- Hold for 45 to 60 seconds, keeping your elbow at or just below shoulder height.
Helps with
Commonly used for:
Tight chest from desk workRounded-shoulder posturePre-overhead warm-up
Part of these condition plans
Where it fits in the step-by-step plans on our condition pages.
Benefits
- Opens tight chest from sitting
- Improves shoulder posture
- Eases upper-back pain
Muscles worked
Stretch. Stretches your pectorals, anterior delt and biceps.
PectoralsAnterior deltBiceps
Form tips
- Stand tall and keep your neck relaxed.
- Move your arm a little lower on the frame to feel a different part of the chest, keeping your elbow no higher than your shoulder.
Common mistakes
- Leaning into the frame, which arches your back, or forcing the stretch.
- Shrugging your shoulder up.
When to avoid or modify
- Shoulder instability or a past dislocation: keep the arm lower and the stretch gentle, or skip it
- Pinching or pain at the front of the shoulder: stop
- Tingling or numbness in the arm or hand while you hold: come out of it
- Recent shoulder surgery, unless cleared
If in doubt, check with a qualified physiotherapist before continuing.