Movement overview

The Doorway Chest Stretch is a static stretch exercise designed to improve flexibility and mobility in the chest, shoulders, and upper back. It is performed using a doorway as support, allowing for a deep stretch of the pectoral muscles and anterior deltoids.

Step-by-step cues

1. Stand in a doorway with your feet shoulder-width apart.
2. Raise your arms to the sides and bend your elbows at a 90-degree angle, forming a 'goalpost' position.
3. Place your forearms against the door frame, ensuring your elbows are slightly below shoulder height.
4. Step one foot forward through the doorway, keeping your back straight and core engaged.
5. Gently lean forward until you feel a stretch across your chest and shoulders.
6. Hold the stretch for 15-30 seconds, breathing deeply throughout.
7. Slowly return to the starting position and switch feet if desired.

Technical tips

• Keep your shoulders relaxed and avoid shrugging them during the stretch.
• Ensure your elbows remain slightly below shoulder height to prevent shoulder impingement.
• Maintain a neutral spine by engaging your core muscles throughout the stretch.
• Avoid leaning too far forward; the stretch should be gentle and not cause pain.
• Focus on deep, controlled breathing to enhance relaxation and effectiveness of the stretch.
• Perform this stretch after workouts or during breaks to alleviate tension in the chest and shoulders.