Doorway Chest Stretch

The Doorway Chest Stretch is a simple but effective exercise to open the chest and shoulders . This stretch contributes to better posture and reduces tension that can build up after long periods of sedentary work or activities that affect the upper body.

Correct Technique

How to perform the Doorway Chest Stretch:

1. Stand in an open doorway and place your forearms on either side of the door frame at shoulder height, elbows bent 90 degrees.
2. Gently push your chest forward by taking a step forward with one foot, feeling a stretch in your chest and shoulders.
3. Hold the position for 20-30 seconds and relax. Repeat if necessary.

Common Errors

• Leaning forward too much: Avoid leaning too far into the stretch. Keep your back straight and your chest open.
• Misalignment of elbows: Make sure your elbows are at the same level as your shoulders to avoid unnecessary stress.

Modifications and Variations

• Change your arm height: Try placing your arms a little higher or lower on the door frame to target different parts of your chest muscles.
• Deeper stretch: For a more intensive variation, try going a little further into the stretch by taking a bigger step forward.

Repetitions and Sets

Hold each stretch for 20-30 seconds , and repeat 2-3 times as needed to release tension in the chest and shoulders.

Breathing techniques

Inhale deeply as you enter the stretch, and exhale slowly as you hold the stretch to relax your chest muscles.

Visual Tips and Angles

Watch this video for a visual demonstration of the Doorway Chest Stretch:

The video provides a thorough review of how to stretch your chest and improve upper body mobility.