Doorway Chest Stretch

Setup

- Use a stable, non-slip surface and clear enough space for the full movement and a safe stop.

- For Doorway Chest Stretch, keep the implement, grip, support and direction shown by the name and, when available, the image. If that setup is unavailable, choose an offered alternative instead of improvising another exercise.

- Place the forearm or band at a comfortable height with the shoulder low and elbow softly bent.

Execution

- Step or rotate away only until a broad chest stretch appears; keep the ribs controlled.

Range, tempo and breathing

- Hold 1 × 20–60 seconds with no bouncing. Keep the stretch mild to moderate and unchanged during the hold.

- Keep breathing continuously behind a steady brace. Do not hold the breath to extend the timer.

Common mistakes and prevention

- Do not let the shoulder roll forward or force the arm high. Lower the contact point and reduce the turn.

Regression and progression

- Use more support, a shorter lever or a smaller comfortable range.

- Increase range or hold time only a little, without changing joint alignment or turning stretch into pain.

Stop signals

- Stop for sharp or increasing pain, numbness, dizziness, chest pain, unusual shortness of breath or loss of control. Swap the exercise if a comfortable, controlled version is not available.