Mo: Posture & Back Pain Relief

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One-arm doorway stretch: how to do it

The one-arm doorway stretch opens the front of one shoulder and the chest at a time. Many people who sit hunched at a desk or phone feel tight across the front of the shoulders, and working one side at a time lets you notice if one side feels tighter. One round takes about 50 seconds.

It will not fix posture or pain on its own. It can be one small part of staying active and moving regularly through the day.

Common mistakes

• Turning too far. You want a mild stretch, not a strong pull or pinch in the front of the shoulder.
• Placing the elbow far above shoulder height. Keep it level with your shoulder.
• Letting the shoulder roll forward or shrug up. Keep it drawn gently back and down.
• Holding your breath. Breathe slowly through the hold.
• Pushing through tingling in the arm or hand. Ease off and stop if it stays.

Easier options

• Place your forearm a little lower on the frame and turn away less.
• Hold for a shorter time, for example 10 seconds, and build up over several days.
• Try the cross-body shoulder stretch, which needs no doorframe.

This matches the One-Arm Doorway Stretch exercise in the Mo app. For both shoulders at once, see the doorway chest stretch.

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 or hand
• pain that shoots down an arm
• sharp or pinching shoulder pain
• pain that started after an accident, fall or other injury
• a shoulder that has dislocated before or feels unstable in this position
• pain that keeps getting worse, wakes you at night, or comes with fever or unexplained weight loss

Related guides

• Doorway chest stretch (both arms)
• Cross-body shoulder stretch
• Shoulder blade squeeze
• Wall angels
• Desk stretches at work
• Mo: Posture & Back Pain Relief app

Sources

• NHS: Neck pain
• WHO: Physical activity