Doorway Chest Stretch
oec:doorway-chest-stretch
A static upper-body stretch performed against a doorframe to enhance flexibility across the chest and anterior shoulder.
Generated by gemini-3.8-flash from the sources below. No person has checked this record. Don't rely on it for safety.
Also called: Doorway Pectoral Stretch, Doorframe Chest Stretch, Doorway Pec Stretch
How to do it
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.
Movement
- 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
- Allowing the shoulder to shrug or roll forward during the stretch.
- Actively depress and retract the scapula before shifting forward.
- Overextending the lumbar spine to push the chest forward.
- Brace the abdominals and step forward with the hips and torso moving as one unit.
Safety
- Avoid forcing the shoulder into extreme horizontal abduction if you have a history of anterior shoulder instability.
Muscles
Joints
- Shoulder: Horizontal abduction, External rotation
- Shoulder blade: Retraction
Details
- Movement
- Stretch
- Modality
- Flexibility, Mobility
- Mechanics
- isolation
- Force
- static
- Laterality
- unilateral
- Kinetic chain
- closed
- Level
- beginner
- Equipment
- Wall
- Record
- Duration
- Load
- none
Sources
- wger: Doorway Pectoral Stretch, by Croak6728 (CC-BY-SA-4.0)
This record: CC-BY-SA-4.0.