Chest Expansion (Doorway)
The Chest Expansion (Doorway) is a static stretching exercise designed to lengthen the pectorals and anterior deltoids using a doorframe for leverage. It is an essential movement for improving upper body posture and increasing shoulder mobility, especially for those who sit for long periods.
By logging this stretch, the AI can correlate improvements in your shoulder mobility with your bench press performance and recovery rates. If you report shoulder discomfort or limited range of motion in pressing movements, the app utilizes this data to program this stretch as a corrective exercise. Additionally, recovery metrics like HRV and sleep quality help the AI determine the optimal duration and frequency of this stretch to combat daily stress-induced posture issues.
Form Cues
- Position your forearms against the doorframe with elbows bent at 90 degrees.
- Step one foot forward through the doorway to create a stable base.
- Lean your body weight gently forward until you feel a deep stretch in your chest.
- Keep your head up and neck neutral throughout the hold.
- Squeeze your shoulder blades slightly together to open the chest further.
- Don't arch your lower back to simulate moving further forward.
- Don't allow your head to poke forward aggressively.
- Don't bounce or jerk into the stretch.
- Don't hold your breath; exhale as you deepen the stretch.
- Don't raise your elbows significantly higher than shoulder level if it causes pinching.
Common Mistakes
- Hyperextending the lumbar spine
- Jutting the head forward
- Shrugging shoulders towards ears
- Bouncing excessively
- Applying too much force too quickly
Muscles Worked
This exercise primarily targets the pectoralis major and minor muscles, helping to alleviate tightness caused by frequent pressing or poor posture. It also stretches the anterior deltoids and biceps, contributing to better shoulder joint mechanics and thoracic alignment.
Primary
Secondary
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