Doorway chest stretch

Upper back & chest · Standing · about 50 seconds · Updated 25 September 2026

The doorway chest stretch uses a door frame: with your forearm on the frame at shoulder height, you step gently through until you feel a stretch across the front of the chest and shoulder. It counters the rounded-shoulder position of long desk sessions. Hold each side for about 20 seconds.

How to do the doorway chest stretch

1. Forearms on the door frame, elbows at shoulder height.
2. Step one foot through.
3. Lean forward until you feel a gentle chest stretch.

What it works

• Chest
• Front of shoulders

How long and how often

In a Posture break it's a 20-second hold on each side, about 50 seconds in total, as part of the Upper back & chest break. It's meant to be repeated through the day in short breaks rather than done once; doing it regularly matters more than the exact timing.

Tips

• Shoulders away from your ears
• Small lean only
• Mild stretch, never pain

Who should skip it

• Shoulder dislocation or instability
• Poor balance or a fall risk (hold the desk, or choose a seated move instead)

Move gently, in a comfortable range. Stop if you feel sharp pain, numbness, tingling or dizziness.