Chest muscle stretching in a doorway

Goal of the exercise:

  • Getting rid of discomfort in the shoulder area
  • Relieving the stiffness from the shoulder area
  • Relieving the overstretched and pulled muscle in the shoulder area
  • relaxing the muscles in higher tension in the shoulder area
  • Economical involvement of muscles in the shoulder area
  • Stretching the shoulder muscles
Default position
Default position
  • Stand in front of the door frame
  • Straighten up
  • Lift your arms forward and bend your elbows in a 90 degree angle
  • Rest your forearms on the door frame
Phase 1
Phase 1
  • Lightly step forward, you shold feel a slight pressure
  • Stay in this position for 10-15 seconds and breath
  • When you breathe in, lean forward to increase the pressure
  • Stay in this position for 10-15 seconds and keep breathing
Phase 2
Phase 2
  • After stretching the upper part of the chest muscles, place your arms little bit lower
  • Rest in the position for 10-15 seconds and keep breathing
  • Breathe in and gently lean your upper body forward and feel the pressure
  • Stay in this position for 10-15 seconds and keep breathing
Phase 3
Phase 3
  • After stretching lower part of the chest muscles, place your arms higher
  • Rest in this position for 10-15 seconds
  • Breathe in and gently lean your upper body forward and feel the pressure
  • Stay in this position for 10-15 seconds and keep breathing
Phase 4
Phase 4
  • With exhale relax and return into the default position
  • Repeat the whole exercise

Common mistakes

  • Staying only for a short while in the position
  • Insufficient breathing
  • Stiff and agitated movement

How often to exercise

  • Ideally stretch every day

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