📖 Static demo — read-only snapshot

You’re browsing a static build of the Body IQ knowledge graph, so everything loads with no backend. A few things that need the live server are turned off here:

  • Global search (sidebar) is disabled — it queries the API.
  • The JSON API and the API “Try it” playgroundaren’t included.
  • The data is a snapshot — it refreshes only when the demo is rebuilt, not live from the database.

Everything else — the body map, progression ladders, coverage heatmap, exercise finder, and all anatomy/exercise/source pages — works fully. The full app (live search + API + database) runs from the source on GitHub.

Doorway Pectoralis Stretch

Draftstretch85%beginner⬤ moderate evidence
View FHIR resourceFHIR R4 ActivityDefinition — the interoperable form of this exercise

Positions & Range of Motion

Start
standing in a doorway with the forearm resting against the frame, shoulder abducted to 45°, 90°, or 135° (depending on the portion targeted) and elbow bent ~90°
End
back foot stepped forward through the doorway so the trunk moves ahead of the fixed arm, opening the front of the shoulder and chest with the sternum rotating outward
Range of Motion
shoulder horizontal abduction / pectoralis lengthening to a firm end range (no anterior shoulder pinch)

How to Perform

Standing in doorway with forearm on frame, leaning forward. Arm height changes which portion is stretched: 45° ABD targets clavicular, 90° targets sternal, 135° targets abdominal portion. 8 weeks of pectoralis stretching (15 min/day, 4 days/week) produces ROM, strength, and muscle thickness gains comparable to resistance training.

Watch on YouTube↗

Opens a YouTube search for “Doorway Pectoralis Stretch”

Starting position: standing

Coaching Cues

  1. 1

    Open chest, soft jaw — front of shoulder lengthens

    (verbal)
  2. 2

    Step the back foot through the doorway slowly

    (verbal)
  3. 3

    Press the forearm steadily into the door frame

    (verbal)
  4. 4

    Sternum opens like a window swinging out

    (visual)

Evidence-Based Dosing & EMG Data

Recommended Dosing

2-4 reps of 30-60 seconds at each arm position (45°, 90°, 135°), 4+ days/week [Wohlann 2024]

EMG Activation Data

Sternocostal region shows greater slack stiffness than abdominal [Wolfram 2023]. 8 weeks stretching: comparable to resistance training for ROM/strength/thickness [Wohlann 2024]

Muscles Involved (2)

Primary Movers

Pectoralis Major— Target muscle — clavicular, sternal, and abdominal portions

Secondary Movers

Anterior Deltoid— Anterior shoulder stretch at higher arm positions

Easier Variations ↓

1

Wall Corner Stretch

Stand in a corner with both arms on walls at 90°. Bilateral stretch with more support.

Harder Variations ↑

1

Single-Arm with Rotation

Add trunk rotation away from the stretching arm for increased pectoralis lengthening.

Target Movements (2)

Shoulder External RotationGlenohumeral Joint
Shoulder AbductionGlenohumeral Joint

Why This Exercise Matters

Everyday activities this exercise helps you do — essential means it directly trains the capacity the task needs:

Posture MaintenanceDressing — Upper Body

Goals This Helps With

Rehab, performance, prevention, and mobility goals this exercise supports — essential means it's a cornerstone:

Improve Shoulder MobilitymobilityImprove Overhead PressingperformanceShoulder Injury Preventionprevention

Research Notes

AUDIT[low]: The movements array lists only shoulder-external-rotation and shoulder-abduction; it omits shoulder horizontal abduction/extension, which is the actual joint action (forearm on frame, trunk leaning forward) that lengthens pectoralis major. → Add shoulder horizontal abduction/extension as the primary lengthening movement so the pec-stretch mechanics are represented.

Evidence Sources (2)