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Exercise handout — move better, feel better.
Doorway Pec Stretch
Stretch tight chest muscles in a doorway. Tight pecs contribute to forward head posture and neck strain.
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 room
Dosage
2
Sets
25 sec
Reps / Time
15 sec
Rest
Hold 20-30 seconds
Tempo
Step-by-Step Guide
Set up
- Stand in a doorway
- Place forearms on door frame at 90 degrees
- Elbows at shoulder height
Step 1 of 5
Keeping arms on frame, step one foot forward
Step 2 of 5
Lean body forward through the doorway
Step 3 of 5
Feel stretch across your chest
Step 4 of 5
Hold for 20-30 seconds
Step 5 of 5
Step back and repeat
Breathing
- Slow deep breaths
- Exhale to relax into stretch
Form Cues
- Keep core engaged
- No arching back
- Gentle stretch only
- Breathe into it
Common Mistakes to Avoid
- Arching lower back
- Arms too high or low
- Forcing the stretch
- Not holding long enough
Safety Information
Stop if shoulder pain occurs. Avoid forcing.
Progressions
Longer holds. Arms at different heights.
Regressions
Step forward less. Arms lower.
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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.