Exercises / Shoulder & scapula
Doorway pectoral stretch
- Stretch
- Shoulder & scapula
- Door frame
Rest one hand on a door frame and step forward until the front of that side of the chest stretches.
Where you stand
No published distribution for this exercise yet. We add one only from a peer-reviewed study.
Muscles worked
Filled: primary.
How much
Common flexibility dose: hold a comfortable stretch for 20-30 seconds, 2-3 times per side; avoid bouncing.
Start: Standing in a doorway
Steps
- Stand beside a doorway and place one hand on the frame below shoulder height.
- Step forward and turn slightly away until a mild stretch is felt across the chest.
- Hold, step back to release, then switch sides.
Cues
- Keep ribs stacked over the pelvis
- Use a gentle step
Common mistakes
- Arching the low back
- Pushing into shoulder pain
- Placing arms too high
Used for
- Pectoral flexibility
- Limited comfortable chest opening
Take care (1)
- Avoid provocative positions with anterior shoulder instability or recent repair.
Evidence (1)
- Repeated stretch training can improve joint range of motion in healthy participants; this review did not isolate this named stretch.1
Harder
References (1)
- Konrad A, Alizadeh S, et al. J Sport Health Sci. 2024;13(2):186-194. Chronic effects of stretching on range of motion with consideration of potential moderating variables: A systematic review with meta-analysis