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Exercise handout — move better, feel better.
Doorway Chest Stretch
Stretch chest and front shoulders in a doorway. Perfect for tight desk workers.
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: Corner of wall
Dosage
2
Sets
30 sec
Reps / Time
15 sec
Rest
30 second holds
Tempo
Step-by-Step Guide
Set up
- Stand in an open doorway
- Place forearms on door frame
- Elbows at shoulder height
Step 1 of 5
Step one foot forward through doorway
Step 2 of 5
Lean into the stretch
Step 3 of 5
Feel stretch across chest and front of shoulders
Step 4 of 5
Hold for 30 seconds
Step 5 of 5
Relax and repeat
Breathing
- Take slow deep breaths
- Breathe into the stretch
Form Cues
- Don't arch your back
- Keep chest up
- Breathe deeply
- Feel stretch in chest
Common Mistakes to Avoid
- Arching back
- Elbows too high or low
- Holding breath
- Bouncing
Safety Information
Great daily stretch. Don't force too deep.
Progressions
Move arms higher or lower for different angles
Regressions
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.