The external shoulder rotation stretch is a doorway-based stretch where you bend your elbow at 90 degrees and place your forearm against a doorframe with the elbow at shoulder height. Stepping forward stretches the front of the shoulder and pectoralis major. It is one of the simplest and most effective stretches for tight front shoulders.
Muscle Group
Chest, Shoulders
Equipment Required
Bodyweight
Type
Flexibility
Equipment
Band
Difficulty
Intermediate
Key Benefits
- Opens the front of the shoulder and chest
- Improves shoulder external rotation range
- Counteracts tight front delts from pressing
- Easy to do in any doorway
- No equipment needed
- Quick and accessible
How to perform
- Stand in a doorway. Bend your right elbow to 90 degrees.
- Place your right forearm against the doorframe with the elbow at shoulder height.
- Gently step your right foot forward through the doorway.
- Feel the stretch through the front of your right shoulder and chest.
- Hold for 20 to 30 seconds. Breathe deeply.
- Adjust the elbow height to target different fibers — higher elbow stretches lower chest, lower elbow stretches upper chest.
- Switch arms and repeat.
- Avoid overstretching — go only to a comfortable depth.
FRONT VIEW
BACK VIEW
Anterior Deltoid
Primary
Chest
Primary