Shoulders · Upper back

Doorway or wall chest opener

Mobility · Standing

How to do it

Stand in a doorway or beside a wall. Place a forearm on the frame, elbow at or below shoulder height. Step through with the same-side foot and gently turn your chest away until you feel a stretch across the front of the shoulder and chest. Stop if the front of the shoulder pinches or the arm tingles.

Dose

25s · each side

What you should feel

The front of your chest and shoulder opening

Common mistake

Leaning so hard the front of the shoulder hurts.

Make it easier

Keep the arm lower and the stretch lighter.

Avoid this movement if

You have had a recent shoulder injury or the stretch causes sharp pain.

Stop this movement if it causes sharp or worsening pain, numbness, weakness or dizziness.