11 Daily Flexibility Exercises for a Pain-Free Life

2. Shoulder doorway opener (chest/shoulder)

Two-line summary: Opens the chest and anterior shoulders after long periods of hunching, easing upper back and shoulder strain. This simple stretch improves posture and breathing. Step-by-step instructions: Stand in a doorway and place your forearm against the frame with your elbow at shoulder height. Gently lean forward until you feel a stretch across the chest and front of the shoulder. Hold for 20–30 seconds. Repeat for the other side. Aim for two rounds per side. Keep the ribs soft and breathe steadily while holding. Modifications and progressions: If balance is a concern, do the stretch standing with both hands on the frame and a smaller forward lean. To progress, move the palm higher on the frame for a deeper stretch while keeping the spine tall. Safety cautions: Stop if you feel sharp shoulder pain or numbness down the arm. People with shoulder instability or recent rotator cuff injuries should check with a physiotherapist first. Habit-stack tip: After lunch or when standing up from a desk, walk to a doorway and do this for 30 seconds to reset your posture.