Chest and Shoulder Stretch tutorial
The chest and shoulder stretch is done by placing the forearm or palm on a doorframe or wall and gently turning the body away. It releases the pecs and front deltoids that tighten from prolonged sitting and pressing work, and helps improve shoulder posture.
How to perform
- Stand beside a doorframe or wall.
- Place your forearm or palm on the wall with the elbow bent about 90 degrees at shoulder height.
- Step the same-side foot forward.
- Gently rotate your torso away from the arm until you feel a stretch in the chest and front shoulder.
- Hold for 20 to 30 seconds.
- Return slowly and repeat on the other side.
Breathing: Take slow, deep breaths and ease a little further into the stretch with each exhale.
Key tips
- Keep the shoulder down and away from the ear.
- Change the arm height to target the upper and lower chest.
- Keep the stretch gentle without forcing the front of the shoulder.
Common mistakes
- Twisting the torso sharply and suddenly
- Shrugging the shoulder up
- Arching the lower back instead of rotating the torso
Safety: People with a history of shoulder dislocation or instability should place the arm below shoulder height and keep the range small.
Stretching and mobilityPrimary muscle
No equipmentEquipment
BeginnerLevel
Gym and homeLocation
Assisting muscles
Suggested sets and reps
Offer2–3 rounds × 20–30 sec hold
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
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