Stretch · No equipment

Doorway Chest Stretch

The Doorway Chest Stretch stretches the chest and shoulders. Hold it with mild tension, never pain, and keep breathing.

Equipment: No equipment · More stretches

Stretch

How to do it

Forearm on the door frame, elbow at shoulder height
Step through slowly until you feel the chest
Shoulder stays down; no pain in the joint

Coach’s tip

Great after a day at a desk.

How much to do

What BindTrue’s stretching plans use, by experience:

Beginner: 2 × 30 s each side
Some experience: 2 × 30 s each side
Experienced: 3 × 45 s each side

Watch technique videos on YouTube (opens in a new tab)

Alternatives

Same job, different tools: swap in one of these when the equipment is busy or the movement doesn’t suit you.

Used in these programs

Stretch & Mobility Shoulders & back: 2 × 30 s each side · 3 days a week
28-Day Wall Pilates Wall posture: 1 × 30 s each side · 4 days a week

Stop if you feel sharp or joint pain. New to training, or coming back from an injury? Start light and ask a qualified coach or physical therapist to check your form.