Posture & ChestBeginner
Doorway chest stretch
Opens a tight chest from hours of sitting or hunching over a screen.
- Target / stretched muscles
- Pectoralis major and minor
- Suggested target
- 3 sets × 30 seconds
- Difficulty
- Beginner
Why it helps
A chest that stays shortened all day pulls your shoulders forward with it. This stretch is the fastest way to loosen that and actually feel your chest open back up.
How to do it
- 1Stand in a doorway and place your forearms on the frame, elbows at shoulder height.
- 2Step one foot through the doorway.
- 3Gently lean forward until you feel a stretch across your chest.
- 4Keep your ribs down and breathe slowly; hold, don't bounce.
Stretch focus
Target / stretched muscles
- Pectoralis major
- Pectoralis minor
Supporting / position control
- Anterior deltoid
- Transverse abdominis
- External oblique
- Gluteus medius
Beginner notes
Start with a light lean; the stretch should feel comfortable, not intense.
Common mistakes
- Overarching the lower back.
- Shrugging shoulders up.
- Bouncing into the stretch.
Progression
Try the stretch at different elbow heights to open different parts of the chest.
Safety
Ease off if you feel tingling or numbness in your arms.