Wellness Wednesday – Doorway Pec Stretch

Do you struggle with pain and tension in between the shoulder blades, neck and shoulders? Sometimes we need to check in with how our posture is doing, and even though you may be stretching those areas, you may find that it is not giving you the relief you need. Our body is designed to work together, so it is very common that there is usually an opposing muscle group pulling and creating a tug of war with each other. Today, Courtney is going to show us an easy Pec stretch you can do anywhere that has a doorway! 

Tips for this stretch:

  • Make a 90 degree with your arm.
  • Step forward until you feel a stretch that is comfortable, don’t over do it!
  • Hold for about 30 seconds-1 minute, take a few nice long breaths to encourage the muscle to relax.
  • Step back.
  • Slide arm up about 6 inches on door frame.
  • Step forward again and hold for another 30 seconds-1 minute.
  • Make sure to repeat these steps on the other side.

This stretch can be done multiple times a day depending on how much tension you are holding in your upper back, shoulders and neck. I often recommend doing once in the morning before work, school, etc. Then again at lunchtime (so easy to even do at work since you just need a doorway! No one will look at you funny – if anything, invite them to join you in another doorway because they likely need this stretch, too.) And once more at the end of the day. It can take time to get into a routine of doing this daily, but once you start to notice the changes it is doing for tension and posture, it will make you want to keep it up!


These videos are meant to be educational and instructional. They are not able to diagnose or treat a specific issue and are definitely not a substitute for a professional evaluation.

Posted in Wellness Wednesday

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