Door Shoulder Stretch

Regularly participating in a stretching routine prevents muscle tightness that can adversely affect posture and cause pain. The door stretch targets muscles at the front of your shoulders that have a tendency to become too tight due to inactivity and long hours of sitting. Include the door stretch in your stretching routine that you perform at least once per day.

  1. Muscles

    • The door stretch targets the pectoralis major, which is the major muscle in the chest. The pectoralis major originates at your sternum and then runs up to each of your shoulder joints. It’s separated into two sections, including the sternal head, which is the largest portion of the muscle, and the clavicular head, which is smaller and located at the upper area of your chest.

    Technique

    • To perform the chest and shoulder stretch, stand in the doorway and lift your arms out to your sides so that they’re parallel to the floor with your elbows bent to 90 degrees. Place the inside of your elbows against each side of the door frame and then lean forward slightly until you feel mild discomfort in your shoulder capsule. Hold that position for 30 seconds and repeat the stretch three times. If you don’t have a door frame or if the frame is too wide for you, you can perform the stretch one shoulder at a time. Stand closer to the side you’re stretching and set your elbow up against the wall. Turn your body away from your arm to initiate the stretch.

    Considerations

    • You can put emphasis on your upper or lower chest muscle by adjusting the height at which you set your elbow against the door frame. If you want to focus on stretching the clavicular head at your upper chest, lower the position of your elbow on the wall slightly. Raise your elbow on the wall to put more emphasis on the lower, sternal head of your chest muscle.

    Benefits

    • IDEA Fit includes the door stretch among the stretches that they recommend for those looking to improve posture. A tight pectoralis major pulls the shoulders forward, placing you in a hunched over position. Being hunched over, which is referred to as kyphotic posture, places abnormal stress on the spine and can lead to neck or back pain. Plus, over time, kyphotic posture can cause your hamstrings and calves to become too tight, which can affect your walking technique and increase the risk of falling. Regularly stretching your chest and shoulders and strengthening your back can help keep your shoulders in proper position.