Stand in a doorway, raise both arms overhead, and place your hands on the door frame, fingers pointing up.
Execution
Step forward with one foot, leaning slightly into the stretch. Focus on feeling the stretch in the chest, shoulders, and arms. Hold for 20-30 seconds, then return to the starting position and repeat on the other side.
Equipment required
Nothing
Target muscles
Chest, Shoulders
More Detailed Information
Doorway Pec and Shoulder Stretch
How to Do:
Starting Position: Stand in a doorway and raise both arms overhead, keeping your elbows straight. Your arms should be positioned against the door frame, with your hands above your head and fingers pointing towards the frame.
Step Forward: Step forward with one foot, allowing your body to lean slightly into the stretch while keeping your arms extended overhead.
Lean Into the Stretch: Gently lean forward to deepen the stretch, focusing on feeling the stretch in the chest, shoulders, and the front of the arms.
Hold the Position: Hold the stretch for 20-30 seconds, keeping your chest open and breathing deeply.
Release and Repeat: Step back to the starting position and repeat on the other side if necessary.
Benefits:
This variation of the doorway stretch focuses on improving shoulder flexibility and opening up the chest. It helps to stretch and release tension in the chest, shoulders, and upper arms. Regular practice of this stretch can improve posture, increase shoulder mobility, and help relieve tightness caused by desk work, upper body exercises, or poor posture. It’s an effective way to counteract rounded shoulders and promote better range of motion in the shoulders and upper back.
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