Standing Chest Stretch

ChestWall or Doorway

A simple, effective stretch to open up your chest and front shoulders. Perfect for relieving tension after long hours at a desk.

How to do it

1Stand next to a wall or in a doorway and bend your elbow at a 90-degree angle.

2Place your forearm against the surface at or slightly below shoulder height.

3Take a small step forward and gently turn your torso away from the wall.

4Feel a comfortable, moderate stretch across your chest.

5Hold for 15–20 seconds, then switch sides.

Common mistakes

Bouncing or pulsing, which can cause micro-tears in the muscle.

Shrugging your shoulder up toward your ear, tensing your neck.

Forcing the twist through pain, overloading the shoulder joint.

Breathing

Breathe deeply and evenly, letting your muscles relax with every exhale.

Make it harder or easier

To make it easier, reduce the twist; to make it harder, slightly adjust your elbow height on the wall.

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.