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Exercise handout — move better, feel better.
Pec Minor Doorway Stretch
Use a doorway to stretch the front of your chest and shoulders. Opens up tight pecs that contribute to rounded posture.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
Home Options
- doorway
No equipment? Try: Wall corner, Squat rack
Dosage
2
Sets
30 sec
Reps / Time
15 sec
Rest
sustained hold
Tempo
Step-by-Step Guide
Set up
- Stand in an open doorway
- Place your forearm vertically on the door frame
- Elbow at or slightly below shoulder height
- Step one foot forward into the doorway
Step 1 of 6
Gently lean your body forward
Step 2 of 6
Keep your core engaged
Step 3 of 6
Feel the stretch in front of shoulder and chest
Step 4 of 6
Hold at comfortable stretch
Step 5 of 6
Breathe deeply
Step 6 of 6
Switch sides and repeat
Breathing
- Breathe deeply into the stretch
- Exhale to relax into it
Form Cues
- Don't shrug your shoulder
- Keep ribs down
- Lean through chest not shoulder
- Stretch should feel good
Common Mistakes to Avoid
- Elbow too high (can strain shoulder)
- Shrugging
- Twisting the body
- Overstretching
Safety Information
Keep elbow at or below shoulder height. Stop if you feel shoulder pain.
Progressions
Hold longer or add slight rotation away from stretched side
Regressions
Keep elbow lower or don't step as far forward
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.