Doorway chest stretch: how to do it
Use a doorway frame to open the front of your chest. Works: shoulders and upper back.
How to do it
- Stand in an open doorway. Place your forearms on the frame, elbows bent, just below shoulder height.
- Step one foot forward through the doorway, knee soft, other foot behind.
- Lean forward very slightly until you feel a mild stretch across your chest.
- Breathe out slowly and stay for 15 to 20 seconds. Keep breathing.
- Step back. Do 2 or 3 rounds.
As you go
- Keep your ribs down and your back long.
- Keep your shoulders low, away from your ears.
- Breathe out and soften into the stretch. Never bounce.
What it works
- Works
- shoulders and upper back
- Position
- Standing, with a hand on a support
- Have nearby
- a doorway
- Effort
- Gentle
An easier and a harder version
Place one arm at a time, or lower your elbows. Lean less.
Hold for 30 seconds, or do 3 rounds. The lean stays small.
Sit tall in your chair. Open your arms wide, elbows just below shoulder height, and breathe out slowly. Keep your shoulders low.
Take care
- Shoulders: keep your elbows at or below shoulder height. Ease off if you feel a pinch at the front.
- Neck: keep your head in line.
- Balance: keep the stance short and wide. You can hold the frame all the time.
Where it is in the plans
In our calisthenics plan: 4 of 28 days, first on day 1, Push and plank.
| Plan | Days | First time | How much, that day |
|---|---|---|---|
| Calisthenics plan | 4 of 28 days: 1, 8, 15 and 22 | Day 1, week 1: Push and plank | 1 min 15 s |
| Calisthenics plan, round 2 | 5 of 28 days: 1, 8, 15, 22 and 25 | Day 1, week 1: Off your knees | 1 min 15 s |
| Week | Day | How much | The plan's note |
|---|---|---|---|
| 1 | 1 | 1 min 15 s | Forearms on the frame, step through. |
| 2 | 8 | 1 min 15 s | Forearms on the frame, step through. |
| 3 | 15 | 1 min 15 s | Forearms on the frame, step through. |
| 4 | 22 | 1 min 15 s | Forearms on the frame, step through. |
In the plan, this move plays as a looping video with a spoken cue.
Doorway chest stretch: day 1 of a 28-day calisthenics plan
Short daily sessions at home, a step harder as you get stronger.
What the guidelines say
Any amount of activity is better than none, and all activity counts.
World Health Organization, Physical activity, fact sheet
Stop if anything hurts, or if you feel dizzy, short of breath or chest pressure.
General information, not medical advice.