Shoulder, Phase 1 · Exercise 4 of 5 SH-1 #4

Doorway Pec Stretch

Clinical content from the Auto Injury Chiropractic home rehab program. Final clinical reviewer: Dr. Seth Hill, DC. How we review content

Open the front of the chest

These exercises are for education. After a car accident or injury, get checked by a provider before you start. They do not replace an exam.

Dose2 times a day, 30-second hold each side

You needA doorway

Demonstration video: Doorway Stretch (Baptist Health (South Florida)). Follow the steps on this page if the video differs.

Photos

Doorway Pec Stretch: Forearm on the door frame — Forearm on the door frame

Doorway Pec Stretch: Gentle stretch across the front of the shoulder — Gentle stretch across the front of the shoulder

Why it helps

After a crash, most people get tight in the front of the chest from the collision posture and from guarding the injured shoulder. Tight chest muscles pull the shoulders forward. This stretch works on opening the chest.

How to do it

Stand in a doorway. Place your forearm flat against the door frame, elbow bent 90 degrees and level with your shoulder.
Your upper arm is parallel to the floor. Your forearm points straight up along the frame.
Slowly step the same-side foot through the doorway so your body rotates AWAY from the arm. Keep the forearm pressed against the frame.
You should feel a gentle stretch across the front of your chest and shoulder. Stop at gentle, not aggressive.
Hold 30 seconds with slow belly breathing. Slowly come out. Switch sides. Do 1 hold each side.

Too hard? Try this

Place your forearm a little lower on the frame, so your elbow is below shoulder height. Or hold for only 15 seconds.

Too easy? Try this

Raise the arm slightly higher on the frame (elbow above shoulder). Or hold for 45 seconds.

Common mistakes

You arch your low back to feel more stretch.
You let your arm drop below the frame.
You stretch into sharp pain.

You should feel

Gentle stretch across the front of the chest and shoulder.
Slow, easy breathing.

You should not feel

Sharp pain in the front of the shoulder.
Numbness or tingling down the arm.
Pinching at the back of the shoulder.

Stop right away if

Sharp shoulder pain.
Numbness, tingling, or weakness down the arm or into the hand.
A pop or catch during the stretch.

If you are one of our current patients, call the clinic and inform your provider right away, or seek emergency care right away. For a life-threatening emergency, call 911.

Research behind this program