The two-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.
Stand in a doorframe or squat rack and push your arms out to your sides, placing your forearms against the frame. Make sure your elbows are at a 90-degree angle with your triceps parallel to the ground.
Slowly walk forward until you feel a light stretch in the chest and shoulders. Hold this stretch for 30 seconds, and return to starting position.
Do not place your hands too high on the wall. Keep your upper arms 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.