{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Doorway Pectoral Stretch",
      "kind": "common"
    },
    {
      "text": "Doorframe Chest Stretch",
      "kind": "common"
    },
    {
      "text": "Doorway Pec Stretch",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "pectoralis-major",
        "role": "stretched"
      },
      {
        "muscle": "pectoralis-minor",
        "role": "stretched"
      },
      {
        "muscle": "deltoid-anterior",
        "role": "stretched"
      }
    ],
    "joints": [
      {
        "joint": "glenohumeral",
        "actions": [
          "horizontal-abduction",
          "external-rotation"
        ]
      },
      {
        "joint": "scapulothoracic",
        "actions": [
          "retraction"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "flexibility",
      "mobility"
    ],
    "movement_patterns": [
      "stretch"
    ],
    "mechanics": "isolation",
    "force": "static",
    "kinetic_chain": "closed",
    "laterality": "unilateral",
    "planes": [
      "transverse"
    ],
    "level": "beginner"
  },
  "equipment": {
    "required": [
      [
        "wall"
      ]
    ]
  },
  "external_ids": {
    "wger": "1713"
  },
  "id": "oec:doorway-chest-stretch",
  "instructions": {
    "setup": [
      "Stand tall inside an open doorway or next to a sturdy wall corner.",
      "Bend one elbow to roughly 90 degrees and place your forearm and palm flat against the doorframe at chest or shoulder height.",
      "Adopt a staggered stance with the leg on the same side or opposite side slightly forward."
    ],
    "steps": [
      "Gently shift your body weight forward through the doorway until you feel a comfortable stretch across the front of your chest and shoulder.",
      "Rotate your torso slightly away from the anchored arm to intensify the stretch across the pectorals.",
      "Hold the position steadily without bouncing.",
      "Gently step back to release tension, then switch sides."
    ],
    "breathing": "Breathe deeply and slowly, using each exhalation to relax deeper into the stretch.",
    "cues": [
      "Keep the shoulder blade pulled back and down.",
      "Lead with the sternum, not the chin.",
      "Rotate gently away from the wall."
    ],
    "common_faults": [
      {
        "fault": "Allowing the shoulder to shrug or roll forward during the stretch.",
        "correction": "Actively depress and retract the scapula before shifting forward."
      },
      {
        "fault": "Overextending the lumbar spine to push the chest forward.",
        "correction": "Brace the abdominals and step forward with the hips and torso moving as one unit."
      }
    ],
    "safety": {
      "precautions": [
        "Avoid forcing the shoulder into extreme horizontal abduction if you have a history of anterior shoulder instability."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "duration_counted": "per-side",
    "load": {
      "kind": "none"
    },
    "profiles": [
      {
        "required": [
          "duration"
        ],
        "optional": [
          "rpe"
        ]
      }
    ],
    "records": {}
  },
  "name": "Doorway Chest Stretch",
  "previous_ids": [
    "oec:doorway-pectoral-stretch"
  ],
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: Doorway Pectoral Stretch",
        "url": "https://wger.de/en/exercise/1713/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "Croak6728"
      }
    ]
  },
  "setup": {
    "position": "standing",
    "stance": {
      "kind": "staggered"
    }
  },
  "status": "active",
  "summary": "A static upper-body stretch performed against a doorframe to enhance flexibility across the chest and anterior shoulder."
}