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The Doorway Chest Stretch is an effective exercise to open the chest and loosen up the shoulders, especially for people who sit a lot in front of a computer. This stretching exercise helps improve posture and reduce tension in the upper body.

How to do the Doorway Chest Stretch correctly

Here's a step-by-step guide on how to properly perform the Doorway Chest Stretch :

  1. Stand in an open doorway and place both forearms against the door frame so that the elbows are at shoulder height and form a 90-degree angle.
  2. Take a step forward with one foot to stabilize yourself.
  3. Gently push your torso forward until you feel a stretch in your chest and shoulder area.
  4. Keep your back straight and avoid bending over at the lower back.
  5. Hold the stretch for 20-30 seconds and repeat if necessary.

Typical mistakes of the Doorway Chest Stretch

To achieve maximum effect and avoid damage, avoid the following mistakes:

  • Overbending the lower back : Keep the core tight and the back neutral to avoid unnecessary strain on the lower back.
  • Shoulder Lifts : Make sure the shoulders are kept relaxed and lowered so that the stretch is focused on the chest.
  • Too much pressure on the shoulder joints : Move slowly into the stretch and avoid pressing too hard, as this can cause discomfort in the shoulders.

Variations and adjustments for the Doorway Chest Stretch

Depending on your flexibility and comfort, you can try the following variations of the Doorway Chest Stretch :

  • Lower arm position : Place your forearms a little lower on the door frame if that feels more comfortable and keep your shoulders relaxed.
  • One arm at a time : Place only one arm on the door frame and turn your body slightly away from the arm. This provides a deeper, focused stretch in the chest.

Rehearsals and recommendations

Hold the stretch for 20-30 seconds and repeat 2-3 times. This exercise can be done daily, especially if you often work in front of a screen or sit with your shoulders forward.

Breathing during the exercise

Remember to breathe calmly during the entire stretch. Inhale deeply as you enter the stretch and exhale slowly as you hold the pose. This helps the muscles to relax and makes the stretch more effective.

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