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.
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.
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.
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.