Doorway Chest Stretch

ChestDoorway

A gentle chest opener to improve shoulder mobility and relieve tightness from desk work. Done standing and easy to adjust for intensity.

How to do it

1Stand in a doorway and rest your forearms on the frame with elbows bent at 90 degrees.

2Step forward with one foot while keeping your torso upright.

3Lean gently forward until you feel a comfortable stretch across your chest.

4Hold the position without arching your lower back.

5Step back to return to the starting position.

Common mistakes

Arching your lower back as you lean forward — dumps pressure into your lumbar spine.

Shrugging shoulders toward your ears — creates tension in your neck and upper traps.

Forcefully lunging forward — risks overstretching the shoulder joint capsule.

Breathing

Breathe deeply and evenly, relaxing deeper into the stretch with every exhale.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.