Doorway Pec Stretch

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

1. Stand in a doorway with your forearms on the frame, elbows about shoulder height.
2. Step one foot through and lean gently forward until you feel a comfortable stretch across the front of your chest and shoulders.
3. 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.

Where this appears in recovery

Doorway Pec Stretch is part of 6 recovery programs, typically in the phase 1 and phase 2 stage. Each program shows how it fits alongside the other movements:

• Shoulder Impingement exercise guide
• Shoulder Labral Tear exercise guide
• Shoulder Bursitis (Subacromial) exercise guide
• Shoulder Pain exercise guide
• Rotator Cuff Tear exercise guide
• Shoulder Arthritis exercise guide