Chest
Doorway Pectoral Stretch
A gentle, effective stretch to improve posture and relieve chest tightness using nothing but a door frame.
How to perform.
Follow the sequence — setup is half the lift.
Stand in the center of an open doorway and place your forearms against the door frame on either side.
Position your elbows at a 90-degree angle so they are aligned with your shoulders.
Place one foot forward and slowly lean your body weight into the doorway until you feel a comfortable stretch in your chest.
Keep your head neutral and your shoulders pulled back and down throughout the movement.
Maintain this position for 20 to 30 seconds while breathing deeply and steadily.
Step back to release the tension and repeat the process for the desired number of sets.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Arching the lower back to force a deeper stretch
- Letting the shoulders shrug upward toward the ears
- Holding your breath instead of breathing through the tension
- Bouncing or using jerky movements while leaning into the frame
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.