One-Arm Doorway Stretch
One-Arm Doorway Stretch targets the front portion of the shoulder or the anterior deltoid and stretches the rotator cuff muscles and the muscles of the chest.
BEGINNER
Two-Arm Doorway Stretch
Two-Arm Doorway Stretch targets the front portion of the shoulder or the anterior deltoid, the rotator cuff muscles, and the muscles of the chest as well.
Instructions
- Stand on the door frame or squat down and spread your arms out to the sides, resting your forearms on the door frame. Make sure your elbows are at a 90-degree angle, and your triceps are parallel to the floor.
- Then, slowly walk forward until you feel a slight stretch in your chest and shoulders. Hold this position for 30 seconds and return to the starting position.
Tips
- Don't put your hands too high on the wall. Keep your arms parallel to the floor.
- Do not overexert your lower back while stretching. Keep your stomach tight.
- Do not continue stretching if you feel tingling.
Alternative Exercises
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