Stretch

Doorway Pec Stretch

Hours at a desk shorten the chest and drag your shoulders forward into the classic dad slump. Thirty seconds in any doorway opens the chest back up - do it every time you walk to refill your coffee and the posture change is free.

BeginnerNo equipment~2 min

Demonstration

Hold

30s

Best for

MorningPost-desk

How to do it

  1. 1

    Stand in a doorway and place your forearms on the frame, elbows at shoulder height bent to 90 degrees.

  2. 2

    Stagger one foot slightly through the doorway.

  3. 3

    Gently lean your chest forward through the frame until you feel a stretch across the front of your chest and shoulders.

  4. 4

    Keep your ribs down and core lightly braced - don't arch the lower back.

  5. 5

    Breathe slowly and hold, then ease out.

Common mistakes

  • Leaning so far it pinches the front of the shoulder
  • Arching the lower back instead of leaning from the ankles
  • Holding the breath instead of breathing into the stretch

Dad tips

  • Raise or lower the elbows a few inches to stretch different chest fibers.