Doorway Chest Stretch

The Doorway Chest Stretch is a simple bodyweight stretch that opens up the front of your chest and shoulders. It mainly targets the pecs, front delts, and the smaller chest muscles near the shoulder, making it useful for posture and shoulder mobility.

Stand in a doorway and place your forearms on each side of the frame. Keep your elbows near shoulder height, with your upper arms roughly parallel to the floor. Step one foot forward into a shallow lunge so your body stays upright.

Keeping your ribs down and your low back from arching, gently shift your weight forward through the doorway. You should feel a mild stretch across the front of your chest and the front of your shoulders. Hold the position, then step back to release and repeat as needed.

Breathe slowly and steadily; relax into the stretch on each exhale. To make it easier, lower your elbows slightly or step through less. To make it harder, raise your elbows a little higher or step farther forward.

Fault: Your ribs flare and your low back arches as you lean forward. Fix: Tuck your pelvis slightly and keep your ribs down, so the stretch stays in your chest and shoulders.

Fault: You step through too far and feel a sharp pinch in the shoulder or tingling down the arm. Fix: Ease off immediately and move only until you feel a gentle stretch; stop if you feel pinching, tingling, or pain.

Fault: Your elbows drop below shoulder height and you lose the chest stretch. Fix: Reset with your forearms on the frame and your elbows near shoulder height, upper arms roughly parallel to the floor.