How to perform the chest stretch

Overview

This doorway chest stretch opens the front of your shoulders and chest (pecs) to counteract rounded, “phone/computer” posture. Done a few times daily, it can reduce neck/shoulder tension, improve shoulder mobility, and encourage a more upright posture.

Level

Beginner

Targets

Chest

Chest Stretch

Step by Step Instructions

  1. Stand tall in a doorway with your chest lifted and head pulled gently back (not tipped up or down).
  2. Place your forearms on the doorframe at about shoulder height, elbows bent, or place straight arms/hands on the frame if that feels better.
  3. Gently lean your body forward through the doorway until you feel a comfortable stretch across the chest (you may also feel it in the front of the shoulders/biceps). Keep your head back and shoulders down and back.
  4. Breathe slowly and hold for 30 seconds without bouncing.
  5. To target different fibers: slide hands/forearms higher on the frame to emphasize lower chest; slide them lower to emphasize upper chest.
  6. Optionally, do one side at a time by placing one forearm/hand on the frame and leaning forward/turning slightly—then switch sides.
  7. Repeat 2–3 times per position on both sides. Do this a few times per day, especially after long phone/computer sessions.
  8. No doorway available: clasp your hands behind you (or hold a towel between hands), straighten your elbows, draw shoulders back, lift hands slightly away from your body, keep head back, and hold 30 seconds. Repeat 2–3 times.
  9. Stop if you feel sharp pain, tingling, or numbness; the sensation should be a gentle stretch only.

[Video Transcript]

We live in a world where we use our phones all day, texting, checking the latest online, or sit at computers for hours. Because so much of our world is in front of us, our shoulders round forward and our heads drift ahead, creating an unsightly posture habit that also puts stress on the neck, shoulders, and upper back, leading to pain and headaches. We want to move from this rounded posture to an open one. When you round forward, the pectoral muscles tighten and pull the shoulders even farther forward, so we need to open everything up. All you need is a doorway to open the chest and shoulders and bring the head back. Place your forearms on the doorframe and gently lean forward to bring the shoulders back; hold for 30 seconds. You can also keep your arms straight and pull forward on both sides, or do one side at a time by standing in the doorway and leaning in, you’ll feel a stretch in the chest and often down the arm and biceps. To target the lower chest, hold the doorframe higher; to target the upper chest, hold it lower. Do both sides, and keep the head back rather than jutting forward. If you don’t have a door, clasp your hands behind you, move them away from your body, keep the head back, and hold for 30 seconds, bringing the shoulders and arms back as far as comfortable. If clasping is difficult, hold a towel between your hands and lift your arms away from your body to open the chest. Perform these stretches a few times an hour, especially if you spend lots of time on your phone or computer—holding each for 30 seconds and using multiple arm positions to open different parts of the chest. The goal is to stay broad and open rather than rounding forward.

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