1. A Simple Classic
The most common way to use a doorway to stretch the chest is the simple one-arm chest stretch. Stand inside of a doorway facing the door jamb. Extend your right arm straight in front of you so that your arm is horizontal to the ground and grip the outside of the door jamb. Keep your spine tall and straight as you slowly turn your body to the left, stretching the chest, shoulder and biceps. Hold the stretch for 10 to 15 seconds and repeat with the left arm.
2. Lower and Lengthen
Now that you know the basic stretch, you can learn to get even deeper chest stretches using a doorway. Stand in front of the door jamb with your feet together and place your palms on each side of the door frame so that your arms are extended straight in front of you. Without moving your hands, slowly begin stepping backwards, lowing your upper body towards the ground. Continue backing up until your chest has dropped below your shoulders and you feel the stretch in your chest. Hold the stretch for 10 to 15 deep breaths and then gently come up to standing.
3. Arms to the Sky
Stretching the chest with a doorway not only helps to elongate the muscles, it also feels incredible. Stand inside of the door jamb and lift your arms straight up overhead with palms facing out. Rest your palms on the back side of the door frame and then push your hips and chest forward. You should feel a wonderful stretch on the insides of the arms and upper chest.
4. Doorway Drop
One of the most challenging doorway chest stretches, the doorway drop is a great way to stretch the chest muscles; however, it must be performed with care. Stand inside of the doorway with your back facing the frame. Reach your hands behind your with palms facing in and grip the frame firmly as high up as you can. Step forward as far as possible while maintaining a straight spine and then slowly bend the knees, squatting down to create a deep stretch across the chest. Only drop as far as you can without curving the spine and without moving your hands. Hold for 10 to 15 seconds and gently come up to standing.
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