Sitting at a desk for long hours can create tension and imbalance between the chest, shoulder, back, and neck muscles, leading to unnecessary aches and pains. To counter this, we’ve put together some easy and effective stretches you can do using a doorframe to help relieve tension and discomfort in your upper body.
Doorway Shoulder & Chest Stretches
This stretch focuses on opening up the chest and shoulder muscles, which can become tight from hunching forward at a desk all day. To perform this stretch:
- Stand next to and perpendicular to the frame of a doorway.
- Raise your right arm up, as if waving, and place it on the inside of the frame. Your arm should be bent at a 90-degree angle.
- Step forward with your left leg, keeping your right arm in place. This will create a stretch across your right shoulder (deltoid) and chest (pectoral) muscles.
- Adjust the intensity of the stretch by altering the distance of your step forward. Hold this position for 30-60 seconds. A tingling sensation in your right hand is normal.
- Repeat the same stretch on the left side, and complete three sets in total for each side.
Doorway Biceps & Shoulder Stretches
This stretch targets the biceps and shoulders and can be easily done within the same doorway.
- Stand next to and perpendicular to the doorframe, with your right arm extended straight out to the side and parallel to the floor. Your palm should be touching the doorframe.
- Step forward with your right foot and slowly turn your body away from the door to create a stretch in your biceps, shoulder, and chest muscles.
- Hold this position for 15-30 seconds without moving.
- Turn around and repeat the stretch with your left arm. Perform three repetitions on each side.
Doorway Lat Stretches
This stretch targets the Latissimus dorsi (lat) muscles, which are the large muscles on each side of the back.
- Stand next to and perpendicular to the doorframe, and hold the frame with your right hand at a slightly lower position than for the previous stretches.
- Adjust your position by stepping back and facing the doorway, leaning back so that your right arm extends and your hand firmly grips the doorframe.
- Shift your weight backward, and once you feel stable, shift your hips away from your arm to create a curve on your right side, stretching the lats and shoulder.
- Relax your head and left arm, and hold the stretch for 20-30 seconds.
- Bend your knees to release the stretch and stand up. Repeat the same stretch with your left arm, completing up to three repetitions on each side.
Incorporate these simple doorway stretches into your daily routine, whether at home, work, or anywhere you can find a doorway. It only takes a few minutes and can play a significant role in alleviating tension and discomfort caused by hours of sitting at a desk. Just ensure to listen to your body and adjust the intensity of each stretch to your comfort level. Stay consistent and notice the improvement in your posture and overall comfort.
