How high should I place my arms?

Placing your elbows at shoulder height targets the sternal head of the chest, while raising them higher targets the lower chest and lowering them targets the upper chest.

Is it normal to feel tingling in my hands?

You should only feel a stretch in the muscle; if you feel tingling or numbness, you may be compressing a nerve and should reduce the intensity or change your arm angle.

How often should I perform this stretch?

This stretch can be performed daily, especially if you spend long hours sitting at a desk or have rounded shoulders.

How to Do the Doorway Chest Stretch Correctly

Learn how to perform the doorway chest stretch to improve your posture, relieve pectoral tightness, and increase shoulder range of motion.

How to Perform

Stand in the center of an open doorway with your feet in a staggered stance for stability.
Raise your arms to the sides and bend your elbows at a 90-degree angle so your forearms rest against the doorframe.
Position your elbows at roughly shoulder height to target the middle fibers of the chest.
Slowly lean your chest forward through the doorway until you feel a gentle stretch across your pectorals.
Hold the position for 30 seconds while maintaining a tall spine and keeping your shoulders relaxed.
Step back to release the tension and repeat for the desired number of repetitions.

Common Mistakes

Arching the lower back to force a deeper stretch.
Holding your breath instead of maintaining deep, rhythmic nasal breathing.
Allowing the shoulders to shrug up toward the ears during the lean.
Leaning too far forward and causing sharp pain or shoulder impingement.

Muscles Worked

Primary movers

Chest

Stabilizers

Anterior Deltoids
Biceps
Pectoralis Minor

Related Guides

Child's Pose — Stretching
Cross-Body Shoulder Stretch — Stretching
Foam Rolling (Full Body) — Stretching

Chest · Stretching