Doorway Chest Stretch to Open Up Your Shoulders and Pecs
Movement card
| Body area | Shoulders and chest |
|---|---|
| Also called | doorway stretch, doorway chest stretch |
| Works | shoulders, chest |
| Type | Stretch |
| Position | Standing |
| Hold | 15 to 30 seconds |
| Reps | 2 to 3 |
| Sets | 1 |
| Sides | Both sides together |
| How often | Once or twice a day. |
| Equipment | Doorway |
| Office visibility | Medium |
The doorway chest stretch is a standing stretch that uses a doorframe to open up the chest and the front of the shoulders. You place your forearms on the doorframe and lean forward to create the stretch.
People who sit at a desk for long periods may find this stretch useful. It can be done during a short break to stretch the chest muscles after a period of sitting.
What the doorway pec stretch works
The doorway pec stretch targets the muscles across the front of your chest. It also stretches the front of the shoulders. This movement is designed to gently lengthen these areas.
How to do it
Starting position: Stand in an open doorway.
- Place your forearms on the doorframe with your elbows bent at about 90 degrees, slightly below shoulder height.
- Ensure your palms are flat against the frame.
- Step forward with one foot into the doorway.
- Gently lean your body forward until you feel a stretch across your chest.
- Keep your back straight and avoid arching.
- Hold the stretch, then slowly return to the starting position.
What you should feel
You should feel a gentle stretch across the front of your chest and the front of your shoulders. The sensation should not be sharp or painful. Avoid stretching too aggressively or bouncing while you hold the position.
Common mistakes
- Placing your arms too high on the doorframe.
- Shrugging your shoulders up toward your ears.
- Arching your lower back.
- Stretching too aggressively or bouncing.
Make it easier or harder
- Easier: Place your hands lower on the doorframe.
- Easier: Do not step as far forward into the stretch.
- Easier: Stretch one arm at a time in the corner of a room or against a single side of the doorframe.
- Harder: Step slightly further forward into the doorway to deepen the stretch.
Fitting it into a desk day
This stretch has medium visibility in an office, so it is best done in a private office or when few people are around. You can fit it in during a short break from your desk, between tasks, or while waiting for a meeting to start. It only requires an open doorway.
Quick questions
How long should I hold a doorway chest stretch?
Hold the stretch for 15 to 30 seconds. The record suggests doing this for two or three repetitions.
What is a common mistake with the doorway stretch?
A common mistake is placing the arms too high on the doorframe. Your elbows should be bent at about 90 degrees and positioned slightly below shoulder height.
How can I make the doorway stretch easier?
To make the stretch easier, place your hands lower on the doorframe or do not step as far forward. You can also stretch one arm at a time against a single side of the doorframe.
When to see a doctor or physio
Stop this stretch if you feel any sharp, shooting, or radiating pain. You should also stop if you experience numbness or tingling in your arms or hands. Consult a doctor or physical therapist if these sensations occur.
- Sharp, shooting, or radiating pain.
- Numbness or tingling in your arms or hands.
Skip it or ask first if:
- You have a current or recent shoulder injury, such as instability, dislocation, or a rotator cuff tear.
- You have had recent surgery on your shoulder, chest, or arm.
How this page was put together: general guidance consistent with public workstation and movement-break resources from OSHA, CDC/NIOSH and the NHS, and with standard exercise handouts. It was drafted with AI assistance, checked in a separate review pass and edited under our editorial policy. It is not medical advice and no clinician reviewed it. Last checked October 2026.