Get ready

Stop and tell us if you get chest pain or tightness, dizziness or feeling faint, sharp joint pain, or breathlessness you cannot talk through.

The illustration may differ slightly from the real movement. Please read the steps and follow them.

StretchesLevel 1

Chest Stretch in a Doorway

Rest your forearms on a door frame and lean gently through the doorway. Opens the chest after sitting or desk work.

Stretching (red): Chest
Helping (amber): Front of shoulders
Do: Hold 20 to 30 seconds, 2 to 3 times
Rest: Breathe slowly throughout

Your plan gives your own sets, repetitions and rest. If they differ from these, follow your plan.

Before you start

Shoulder that has dislocated before, or recent shoulder injury? Skip it.

Stop and tell us if you get chest pain or tightness, dizziness or feeling faint, sharp joint pain, or breathlessness you cannot talk through.

How to do it

Stand in a doorway. Rest both forearms on the frame, elbows at shoulder height.
Put one foot a small step forward. Stand tall, stomach lightly tight.
Lean your body gently through the doorway. Until you feel a stretch across your chest. Hold 20 to 30 seconds.
Step back to release. Step back first, then lower your arms.

Where your hands and feet go

Feet: Hip-width apart in the doorway. One foot can be a small step forward.
Hands: Forearms and palms flat on each side of the door frame, elbows at shoulder height and bent, fingers pointing up. They do not move.
Body: Tall, stomach lightly tight. Do not arch your lower back.
The movement: Your chest moves gently forward through the doorway while your arms stay on the frame. Hold, then step back.

Watch out for

Arching your lower back.
Pushing into pain. It should be a gentle pull.
Shoulders lifting to your ears.

Make it easier

Do one arm at a time, and lean less.

Make it harder

Move your elbows a little higher on the frame to stretch a different part of the chest.

General guidance from NutriZaika for adults in good health. If a doctor is treating you for a condition, check with them before you start. v10 · 14 November 2026