Starting Position

Doorway Chest Stretch

Step 1 - Stand in doorway with one arm extended, forearm flat against the door frame

Step 2 - Place the forearm vertically against the frame at shoulder height

Step 3 - Step forward gently with the leg on the same side as your stretching arm

Step 4 - Hold the stretch, feeling it across your chest and front shoulder

Ending Position

Recommended Sets & Time:

  • Beginner: 2 sets of 20-30 seconds each arm, 15 seconds rest

  • Intermediate: 2-3 sets of 30-45 seconds each arm, 10 seconds rest

  • Advanced: 3 sets of 45-60 seconds each arm, 10 seconds rest

What to Focus On:

  • Chest opening - You should feel a gentle stretch across your chest muscles and front shoulder

  • Controlled positioning - Don't force the stretch, just step forward until you feel gentle tension

  • Breathing relaxation - Take deep breaths to help your muscles relax into the stretch

  • Shoulder blade stability - Keep your shoulder blade pulled back and down on the stretching side

Modifications:

  • Easier: Place your hand against the wall instead of your forearm for a gentler stretch

  • Harder: Step further forward or adjust arm height higher or lower on the door frame

Next

Arm Circles