DOORWAY CHEST STRETCH

Your chest muscles (Pectoralis Major, Pectoralis Minor) are one of the most dominant muscle groups and play an essential part in the majority of everyday movements from holding things out in front of you to pulling and pushing with your arms. Such dominance means that these muscles will inevitably become tight, which in turn can roll your shoulders forward and lead to pain in your upper back. Stretching your chest not only helps to prevent (or relieve) upper back pain but also helps you breathe since it will open up your rib cage. This static stretch uses the external force of a doorframe or wall to assist in stretching your pectoral muscles.

Skill Level: Beginner

Training: Static Stretch

Type: Isolation

Force: Pull

Equipment: Doorframe, Wall

1° Muscles: Pectoralis Major, Pectoralis Minor

2° Muscles: Anterior Deltoid, Biceps

SET-UP

Stand tall (neutral spine, chest up, chin up) with your feet shoulder-width apart and perpendicular to the end of a wall or doorframe.
Place the inside of your left arm on the doorframe with your elbow is at shoulder height.

EXECUTION

Rotate your torso to your right until a mild stretch is felt in your left chest.
Hold for 20-30 seconds.
Repeat with the opposite arm.
Repeat 2-5 times.

The height at which you place your elbow will target different parts of your chest. Placing your elbow lower on the doorframe, you will target your upper chest to a greater degree. Placing your elbow higher on the doorframe will target your lower chest to a greater degree.