MOVEMENT GUIDE / STABLE SUPPORT
Doorway chest stretch
Place one forearm on a door frame below shoulder height. Step forward slightly until a mild chest stretch appears; keep the shoulder comfortable. Start with 2 × 15–20 seconds per side.
Target muscles
Chest range of motion and movement control
Setup
Warm up with a few minutes of easy movement. Choose a supported position and a mild stretch, never pain.
Perform the move
Place one forearm on a door frame below shoulder height. Step forward slightly until a mild chest stretch appears; keep the shoulder comfortable. Start with 2 × 15–20 seconds per side. Return slowly to the starting position. Keep breathing and stop if the movement causes pain.
Why use it?
Practice comfortable motion in the chest. This is general flexibility education, not a diagnosis-specific rehabilitation plan.
Common mistake
Turning the torso aggressively
Alternative
Use a smaller supported range or ask a physiotherapist for an individual option.
Use the setup, movement, common mistake and easier option above. A selected external demonstration for this exact variation has not been added yet.
Exercise within a comfortable range. Stop if a movement causes pain.
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