Doorway Pec Stretch
Opens the chest muscles that pull the shoulders forward.
What it helps
Opens tight chest muscles that round the shoulders forward — helping the shoulders sit back and the shoulder blades move freely.
How to do it
- Stand in a doorway with your forearms on the frame, elbows about shoulder height.
- Step one foot through and lean gently forward until you feel a comfortable stretch across the front of your chest and shoulders.
- Hold, breathing easily; don't push into pain.
Tips
- Adjust elbow height to target different parts of the chest.
- A gentle lean — an open stretch, not a strain.
Commonly done as 3 sets of Hold 20–30 sec, daily.
Where this appears in recovery
Doorway Pec Stretch is part of 19 recovery programs, most often at the bone healing (weeks 3–12), full motion (weeks 2–6) and passive motion (weeks 6–12) stages, among others. Each program shows how it fits alongside the other movements:
- Latarjet Procedure exercise guide
- Distal Clavicle Excision exercise guide
- Superior Capsular Reconstruction exercise guide
- Arthroscopic Rotator Cuff Repair exercise guide
- Bankart Repair (Shoulder Stabilization) exercise guide
- AC Joint Reconstruction exercise guide
- Total Shoulder Arthroplasty (Anatomic) exercise guide
- SLAP Repair exercise guide
- Open Rotator Cuff Repair exercise guide
- Biceps Tenodesis (Arthroscopic) exercise guide
- Massive Rotator Cuff Repair with Tendon Transfer exercise guide
- Subacromial Decompression exercise guide
- …and 7 more
All exercise guides · Condition guides · Recovery education
These are general exercise guides, not a personal prescription. The repetitions and frequency shown are what's commonly used — your own surgeon or therapist may advise something different, and their guidance comes first.