A standing flexibility exercise that uses a doorway to lengthen the chest and front-shoulder region. It is a simple upper-body mobility variation requiring only a stable door frame.
Stand in a doorway with your feet shoulder-width apart.
Raise your arms to the sides and bend your elbows at a 90-degree angle, forming a 'goalpost' position.
Place your forearms against the door frame, ensuring your elbows are slightly below shoulder height.
Step one foot forward through the doorway, keeping your back straight and core engaged.
Gently lean forward until you feel a stretch across your chest and shoulders.
Hold the stretch for 15-30 seconds, breathing deeply throughout.
Slowly return to the starting position and switch feet if desired.
Keep your shoulders relaxed and avoid shrugging them during the stretch.
Ensure your elbows remain slightly below shoulder height to prevent shoulder impingement.
Maintain a neutral spine by engaging your core muscles throughout the stretch.
Avoid leaning too far forward; the stretch should be gentle and not cause pain.
Focus on deep, controlled breathing to enhance relaxation and effectiveness of the stretch.
Perform this stretch after workouts or during breaks to alleviate tension in the chest and shoulders.
Raising the elbows far above shoulder level and provoking front-shoulder discomfort.
Leaning aggressively forward instead of increasing the range gradually.
Pushing the head forward and losing a neutral spine.
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