One-Arm Doorway Stretch

The one-arm doorway stretch improves flexibility and mobility in the chest and shoulders. This exercise will also increase the range of motion of these muscle groups.


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    Place your forearm against a door frame, wall, or squat rack. Make sure your elbow is at a 90-degree angle, with your triceps parallel to the ground. Feet will be in a staggered stance.
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    Using the structure to resist, try rotating your torso in the opposite direction, until you feel a stretch in your chest and shoulder. Hold this stretch for the desired duration, and return to starting position.

Trainer’s Tips

  • Do not place your hand too high on the wall. Keep your upper arm parallel with the ground.
  • Do not hyperextend the lower back during the stretch. Keep your midsection tight.
  • Do not continue the stretch if you have any tingling sensations.