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Doorway chest stretch for rounded shoulders

Hours at a desk can leave the front of your chest feeling tight and your shoulders rolled forward. A doorway stretch gently opens the chest using nothing but a door frame.

How to do it

1. Stand in a doorway with your forearms on the frame, elbows bent about 90 degrees.
2. Step one foot forward and lean gently until you feel a stretch across your chest.
3. Keep your ribs down and breathe slowly.

Dose: Hold for 30 seconds.

Tip: Stop if you feel tingling in your arms. Lean less.

Common mistakes

• Leaning too far. You want a mild stretch across the chest, not a pull in the front of the shoulder.
• Letting your ribs flare and your lower back arch. Keep your ribs down.
• Holding your breath. Breathe slowly through the hold.
• Pushing through tingling in the arms. Ease off and stop if it stays.

Pair it with a shoulder blade squeeze. Stretching the chest and waking up the upper back works well together.

When to stop and see a professional

Stop and speak to a doctor or physiotherapist if you notice:

• numbness, tingling or weakness in an arm, hand, leg or foot
• pain that spreads (radiates) down an arm or leg
• pain that started after an accident, fall or other injury
• loss of bladder or bowel control, or numbness between your legs (seek emergency care)
• pain that keeps getting worse, wakes you at night, or comes with fever or unexplained weight loss

Related guides

• One-arm doorway stretch
• Wall angels for posture
• Shoulder blade squeeze (scapular squeeze)
• Open book stretch for upper back stiffness
• Tech neck exercises: 3 gentle moves
• Desk stretches you can do at work
• Mo: Posture & Back Pain Relief app

Sources

• NHS: Strength and flexibility exercises
• NHS: Shoulder pain