Your Body Almanac

Stretch your chest in a doorway

Open up chest and shoulder muscles that tighten from hunching over desks, steering wheels and phones.

How often
Daily
Time
3 min
Recommended for
13 factors
Standing beside a doorway with the right palm on the frame and the arm out to the side, the body turns slowly to the left, away from the frame, until the chest and front of the right shoulder stretch.

How to do it

  1. Stand beside a doorway. Put your right hand on the door frame slightly below shoulder height, palm forward and arm extended.
  2. Keep your shoulders down and back, away from your ears.
  3. Slowly turn your body to the left, away from the frame, until you feel a stretch across your chest and the front of your shoulder.
  4. Hold for 30 seconds, then return to the start. Do it three times.
  5. Repeat on the other side.

Why it helps

Working with your arms in front of you all day lets the chest muscles shorten and the shoulders roll forward. Poor posture is one factor linked to shoulder impingement. Stretching the front of the chest helps balance the pull on your shoulders.

SourcesHow to treat shoulder impingement (Harvard Health)Sitting exercises — chest stretch (NHS)

Be careful

Stop if you feel pinching in the shoulder or tingling down the arm. If you have had a shoulder dislocation or shoulder pain that persists, check with a doctor or physical therapist first.

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