Movement—in any form—is the ultimate panacea for inactivity.
A morning walk, a lunchtime stretch or a post-work workout will always help offset the restrictive, ache-inducing nature of being hunched over a desk for hours.
But when time is short, there’s one simple stretch I always try to use at the start and end of my day to redress the balance.
It’s called the doorway stretch, and it’s especially effective at easing tightness that can build up in the pectoral muscles of the chest.
Consisting of the pectoralis major and minor, these muscles can shorten and tighten over time when we’re constantly hunched over,
This can lead to weakness in the muscles themselves and restrict the range of motion you can achieve in your thoracic, or mid, spine.
Dysfunction and reduced ROM of the thoracic spine can even lead to breathing difficulties later in life, but regular counter movement can help keep this issue at bay.
I recommend repeating this two-minute routine at the start and end of your working day.
How to do the doorway stretch
Time: 30-60sec each side
- Stand in an open doorway, with your left elbow bent at 90˚ and palm and forearm flat against the doorframe.
- Position your left foot forward and right foot slightly behind you to help establish a solid base for the stretch.
- Gently rotate your torso away from the wall that your arm is resting against, feeling the stretch in the left side of your chest, close to your armpit.
- Hold for 30-60 seconds, breathing normally, then switch sides.
You can also use this move as a gentle strength-booster by adding the following steps.
- In the above position, push against the wall with your arm while continuing to rotate your torso away.
- Push for five seconds, then ease off for five, and so on for the full 30-60 seconds.
