Low-Hand Doorway Pec Stretch

ChestDoorway

A gentle doorway stretch targeting the pec minor. Setting your hands low takes stress off the shoulders and opens up the chest.

How to do it

1Stand in a doorway and place your palms or forearms against the frame at hip or lower belly height.

2Take a small, controlled step forward with one foot.

3Lean your weight slightly forward until you feel a gentle stretch in your upper chest.

4Keep your shoulders down and relaxed away from your neck.

5Step back to the starting position and repeat.

Common mistakes

Arching your lower back, taking tension away from the chest.

Shrugging your shoulders toward your ears, straining your neck.

Lurching forward too far or fast, stressing the shoulder joints.

Breathing

Breathe smoothly and naturally, sinking deeper into the stretch with each exhale.

Make it harder or easier

To make it easier, take a smaller step forward or stand closer to the doorway.

To make it harder, gently turn your head away from the side being stretched.

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.