17 Easy Doorway Stretches To Fix Sore, Tight Muscles

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Tight hips and shoulders? Legs feeling achy? Do these easy doorway stretches to ease tension from head to toe.

Step into your doorway to relieve aches, pains, immobility, and feel better all over. These soothing stretches are perfect for people of all ages and fitness levels, and can be performed anywhere – from your living room to your office to your hotel. All you need is a doorway! The best thing about these stretchesis that the doorway supports your balance, allowing you to focus on the stretch rather than straining to stay balanced.

Try these moves when you’re feeling shoulder pain, a tight chest or hips. There are also great stretches to improve leg flexibility from the front to the back, which is great for helping you get into different positions when you work out and to prevent injuries. So, find your nearest doorway and get to it!

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Side Stretch | 3 breaths per side

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  1. Grab onto the outside of the doorway with your hands wider than shoulder width apart.
  2. Step about 2 feet outside the room and lean your hips in the opposite direction of the frame.
  3. Hold this stretch for 3 deep breaths and repeat on the other side.

Single Arm Chest Opener | 3 breaths per side

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  1. Hold onto the doorway with one hand at shoulder height.
  2. Step 3 feet out of the room or until your arm is fully straight.
  3. Turn your hips until you feel the stretch across your chest.
  4. Rotate your arm so that the pit of your elbow is facing up.
  5. Hold this stretch for 3 deep breaths and repeat on the other side.

Rear Delt Stretch | 3 breaths per side

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  1. Grab the edge of the doorway with one hand with your thumb facing down.
  2. Walk your body towards that arm, rotating towards your shoulder until you feel a stretch.
  3. Look over your shoulder to intensify the stretch.
  4. Hold this stretch for 3 deep breaths and repeat on the other side.

Goal Post Stretch | 5 breaths

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  1. Bend your elbows to form a goal post shape.
  2. Grab onto the doorway with both hands, pressing your elbows into the sides.
  3. Lean forward until you feel the stretch across your chest.
  4. Hold this stretch for 5 deep breaths.

Rotator Cuff Stretch | 5 breaths

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  1. Stand right in the middle of the doorway.
  2. Place your hands on either side.
  3. Tuck your elbows behind your back.
  4. Take mini steps forward until you feel a stretch in your rotator cuffs (deep in your shoulders).
  5. Hold this stretch for 5 deep breaths.

High Angle Chest Stretch | 3 breaths per side

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  1. Reach up and grab onto the upper corner of the doorway.
  2. Walk forward until you feel some stretch.
  3. Lean towards the edge and rotate slightly away to intensify the stretch.
  4. Hold this stretch for 3 deep breaths and repeat on the other side.

Low Angle Chest Stretch | 3 breaths per side

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  1. Grab onto the doorway as low as you can without bending over.
  2. Lift your chest.
  3. Rotate your body to the opposite direction of your grip until you feel the stretch.
  4. Hold this stretch for 3 deep breaths and repeat on the other side.

Hamstring Stretch | 5 breaths per side

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  1. Lie down on the ground with your butt as close as possible to the left side of the doorway.
  2. Lift your left leg up to the wall and allow your right leg to stretch out straight on the floor.
  3. Roll your shoulders back and relax your arms by your sides.
  4. Keep both legs as straight as possible during the stretch.
  5. Hold for 5 deep breaths and repeat on the other side (this may mean flipping around and having your torso be outside of the room).

Banana Stretch | 3 breaths per side

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  1. Stand with your feet directly in the middle of the doorway.
  2. Reach your hands overhead and touch your fingertips together.
  3. Lean your hips over to one side until they touch the side of the doorway.
  4. Lean your fingertips the opposite direction until they touch the other side.
  5. Keep lengthening through your midsection to make a smooth long line from your fingertips to feet.
  6. Hold this stretch for 3 deep breaths, then repeat on the other side.

Calf Stretch | 5 breaths per side

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  1. Stand inside the doorway facing one side.
  2. Flex your front foot and place the toes 4 inches up from the bottom of the doorway keeping your heel on the ground.
  3. Step your other foot to the back of the doorway and straighten both legs.
  4. Push your hips back and lean forward until your shoulders meet the side of the doorway.
  5. Hold on with both hands.
  6. Straighten your lower back and tilt your pelvis forward to feel the stretch.
  7. Hold this stretch for 5 deep breaths and repeat on the other side.

Tip: If you can handle more of a stretch you can reach one hand down to touch your toes.


Standing Quad Stretch | 5 breaths per side

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  1. Stand on one side of the doorway, about 1 foot from the edge.
  2. Lift your foot up behind your butt.
  3. Rest the top of your foot against the edge of the doorway, toes pointing up.
  4. Use your hands on the other side of the doorway for support, balance, and to intensify the stretch as you press your butt closer to your foot.
  5. Your bent knee should be pointing straight down to the ground and your other leg straight.
  6. Hold this stretch for 5 deep breaths and repeat on the other side.

Tip: Tighten your core and keep your chest lifted to get the best stretch.


Tricep Stretch | 3 breaths per side

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  1. Stand towards the left side of the doorway.
  2. Reach your left arm up and bend your elbow so your hand rests behind your neck.
  3. With your elbow pointing towards the ceiling, press your tricep into the side of the doorway.
  4. Reach your right arm across to press your palm into the other side of the doorway and assist with pressure and balance.
  5. Hold this stretch for 3 deep breaths and repeat on the other side.

Long Stretch | 5 breaths

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  1. Stand in the middle of the doorway.
  2. Reach your hands up as high as you can and secure your fingers on the top ledge of the frame. (If you cannot reach that high, try putting a yoga block or small step stool securely under your feet. If you can reach even higher, then bend your knees until you feel a stretch.)
  3. Press your ribs and chest forward slightly to lengthen and stretch your shoulders.
  4. Hold this stretch for 5 deep breaths.

Iron Cross Twist | 3 breaths per side

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  1. Stand in the center of the doorway and hold on for balance.
  2. Lift your left knee to hip height and grab onto it with your right hand.
  3. Pull that knee towards the right until you feel a stretch across your hip and a twist in your torso.
  4. Look over your left shoulder to further the twist.
  5. Hold this stretch for 3 deep breaths and repeat on the other side.

Figure 4 | 5 breaths per side

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  1. Stand in the middle of the doorway facing one side.
  2. Reach your arms out in front of you and grab onto both sides of the doorway for balance.
  3. Cross your left ankle over your right knee.
  4. Sit your hips back until they touch the back of the doorway.
  5. Slide your hips as low as you can or until you feel a stretch across your hip.
  6. Hold this stretch for 5 deep breaths and repeat on the other side.

Core Twist | 5 breaths per side

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  1. Stand in the middle of the doorway facing one side.
  2. Hold on with both hands on either side of the doorway with your hands at about chest height.
  3. Twist and rotate your hips to one side as you keep your arms stiff and your chest still facing the side.
  4. Hold this stretch for 5 deep breaths and repeat on the other side.

Couch Stretch | 3 breaths per side

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  1. Kneel down inside the doorway facing the right side.
  2. Place your right knee at the bottom left corner of the doorway and rest the top of your right foot on the side of the doorway with toes pointing up towards the ceiling.
  3. Lift your left leg to plant your left foot flat on the ground at the bottom right corner.
  4. Place your left hand on your left knee.
  5. Raise your right hand and place it as high as you can on the doorway to create a straight line from hand to knee.
  6. Lean forward into the stretch to open your hip flexor, shoulder and entire right side of your body.
  7. Hold this stretch for 3 deep breaths and repeat on the other side.

Tip: You can place a pillow or folded towel underneath your knee as a cushion if you find the floor uncomfortable on your knee.

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