Rounded shoulders, poor posture, and back pain that won’t quit are unfortunate realities of our modern world. Our technology-driven world has many of us spending hours hunched over a computer, looking down at our phones, and sitting for extended periods, all of which contribute to tight pecs, stiff shoulders, and a forward head position. Over time, these resting states have an effect on posture and shoulder mobility. One particular stretch that movement experts recommend for counteracting these postural issues, however,d is the doorway chest stretch.
“The doorway chest stretch addresses chest tightness associated with upper crossed syndrome—a pattern involving rounded shoulders, a forward head position, and imbalances in the neck and shoulder muscles,” says Chantelle Stryker, a certified personal trainer and fitness expert on the ClassPass Corporate team.
Courtney Fitzpatrick, PT, DPT at Hinge Health, agrees, calling it the perfect stretch for offsetting the forward-rounded posture that comes from prolonged sitting. By opening up the front of the body, the stretch helps relieve chest tightness and improves shoulder mobility. The best part is that you can perform this stretch virtually anywhere, and you only need to do it a few times a week to reap the benefits.
Related: This 4-Move Equipment-Free Routine Is the Ultimate Way to Reverse Stiff Joints and Stay Injury-Free After 40
How to Do a Doorway Chest Stretch
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Stand in an open doorway and place your forearms against the doorframe, with your elbows bent at approximately 90 degrees and upper arms parallel to the floor.
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Step one foot forward and gently lean your chest through the doorway until you feel a stretch across your chest and the front of your shoulders.
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Keep your back straight, shoulders relaxed, and core engaged throughout the stretch.
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Hold the position for 30 seconds, breathing steadily before slowly returning to the starting position.
Related: Skip the Situps. Try This Pilates Exercise to Bulletproof the Deep Core and Expose Exactly Where You’re Weak
Sources
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Chantelle Stryker, a certified personal trainer and fitness expert on the ClassPass Corporate team
This story was originally published by Men’s Journal on Nov 6, 2026, where it first appeared in the Fitness section. Add Men’s Journal as a Preferred Source by clicking here.
