5 Doorway Stretches to Improve Your Posture and Flexibility

You can use the doorway at your home or office to improve your posture, ease pain, boost your mood, and improve your flexibility, all in just a few minutes a day.

Use these simple doorway stretches to release tension and tightness in your shoulders, hamstrings, chest, lats, and lower back. You only have to hold each of these stretches for a total of 40 seconds apiece to get all of the benefits.

You can use the doorway at your home or office to improve your posture, ease pain, boost your mood, and improve your flexibility, all in just a few minutes a day.

1. Doorway Lats Stretch

The latissimus dorsi (lats) is the broad muscle located below your armpits that extends back to the spine. We use this muscle when pulling things, swimming, and doing pull-ups. Stretching your lats will help improve your back, arm, and shoulder mobility.

How to Perform It

  • Stand a step away from the doorframe (facing it).
  • Rotate your hand so it’s facing the right side of the doorframe, and grab the inside of the doorframe at shoulder-height.
  • Lean your butt backward.
  • Hold the stretch for 20 seconds, and then move to the other side of the doorframe to stretch the left arm.

2. Doorway Hamstring Stretch

It is important to stretch your hamstrings regularly if you sit for long hours. Sitting for long periods of time makes your hamstrings tight and weak. Tight hamstrings can cause knee and lower back pain.

How to Perform It

  • Lie on your back on the right side of the doorway.
  • Lift the right leg and place its heel on the doorframe. Keep the left leg straight and flat, on the floor.
  • Straighten your right leg and then bring your butt as close to the doorframe as possible without bending your leg.
  • Hold the stretch for 20 seconds, then switch legs.

3. Rotator cuff doorway stretch

This stretch will loosen your shoulders and triceps. It can also ease shoulder pain.

How to Perform It

  • Stand a step away from the doorframe facing sideways, so your left shoulder is next to the doorframe.
  • Stretch the right hand across your chest and grab the doorframe without twisting your torso.
  • Pull your body away from the doorframe to stretch your shoulder. Hold this stretch for 20 seconds.
  • Face the other side and stretch the left shoulder.

4. One-Arm Doorway Stretch

Most people have tight chest muscles because of hunching at a desk or using a smartphone all day. Unfortunately, tight chest muscles can lead to hunched back posture. Doing this doorway chest stretch regularly can help improve your posture.

How to Perform It

  • Stand in the doorway, and bend your elbow at 90 degrees.
  • Place your elbow and forearm on the doorframe. Make sure your triceps is parallel to the floor.
  • Step forward, and slightly tilt your body away from the arm you are stretching.
  • Hold this position for 20 seconds, then rest and switch arms.

5. Doorway Lower-Back Stretch

This stretch will loosen your lower back and lats.

How to Perform It

  • Stand upright facing the doorway with your feet together.
  • Grab the doorframe with both arms at belly-button-level. Slightly tilt your feet to the right.
  • Lean your butt backward and then slightly bend your left knee.
  • Rotate your torso to the right and hold for 20 seconds.

Images via Thinkstock.

50 comments

Tabot T
Tabot T2 months ago

Thanks for sharing!

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Aa M
Aa M3 months ago

cool

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Paulo R
Paulo R3 months ago

ty

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Marie W
Marie W5 months ago

Thank you

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Ruth S
Ruth S5 months ago

Thanks.

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Ruth S
Ruth S10 months ago

Thanks.

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Naomi D
Naomi Dreyer11 months ago

thanks

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Dennis Hall
Dennis Hall11 months ago

Thanks

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Cindy S
Past Member 11 months ago

good tips

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Janis K
Janis K11 months ago

Thanks for sharing

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