doorway stretch

Doorway Chest opener

  • Stand in a door frame
  • Bend both arms, with the hands up, extend the elbows to the side, in line with the shoulders.
  • Lightly press your elbows into the door frame and move your shoulder blades down your back 
  • Slowly and gently begin to move your torso into the doorway.
  • Stop when you feel the "stretch" or lengthening of the chest muscles.
  • Lightly press your elbows into the door frame without moving and hold for 7 seconds.
  • Release the press of the elbows and move the slightest amount through the doorway. 
  • Repeat 3 times

Remember to move the shoulders down your so they don't creep up by the ears and only go as far as your body easily allows.  Make sure to keep your lower back long, avoiding a "sway" back (lordosis or lumbar hyper-extension), by moving your buttocks down. 

Benefits:  this pose is great for lifting and opening the chest which has a direct and positive effect on neck alignment.  When done correctly and regularly, stiff necks are helped tremendously.