Perfect for alleviating tightness across your chest and shoulders, the Doorway Chest Stretch is ideal for both students and staff. It’s particularly beneficial for those who spend prolonged hours in front of a computer or at a desk as it counteracts the rounded shoulder posture and promotes a more open, upright stance.

How to do it

1. Stand in a doorway and place your forearms against each side of the frame at a 90-degree angle. Your elbows should be at shoulder height, forming an “L” shape.
2. Step one foot forward for stability, and gently lean your torso through the doorway until you feel a comfortable stretch across your chest and the front of your shoulders.
3. Keep your back straight, and avoid arching it. Hold the stretch here, breathing deeply, and feel the gentle pull in your chest and shoulders.
4. For a deeper stretch, you can adjust the position of your arms slightly higher or lower on the doorway, targeting different areas of your chest muscles.
5. If you do not have an appropriate door available, you can also try this stretch against a wall, modifying to do one side at a time and turning your body away from the wall.

Hold this position for 20-30 seconds, then release. Repeat 2-3 times as needed, switching sides if applicable. Try this stretch throughout the day or as a quick break after class or in-between work/study sessions.

Benefits of this stretch

Relieves Chest Tightness: Prolonged sitting and hunching can lead to tight chest muscles. This stretch effectively opens up the chest, helping to relieve tension that builds from poor posture.

Improves Shoulder Flexibility: By gently extending the shoulder muscles, the stretch enhances shoulder flexibility, aiding in greater range of motion and reducing stiffness.

Promotes Better Posture: This stretch encourages an open chest position, counteracting rounded shoulders and supporting better alignment in the upper body.

Reduces Neck and Back Strain: Tight chest muscles can contribute to discomfort in the neck and upper back. The doorway chest stretch helps to alleviate these strains, promoting relaxation throughout the upper body.

Try it Today!

Remember to perform this stretch with gentle movements—stretching should feel soothing, not painful. Incorporate this simple stretch into your routine to ease upper body tension and enjoy the benefits of a more open, relaxed posture.

SOURCES:

10 Best Chest Stretches for Before & After Workouts – SET FOR SET

Doorway Pectoral Stretch (Flexibility) | Saint Luke’s Health System

The Best Stretches for the Pectoral Muscles | livestrong