1. Find a doorway where you can comfortably place your arms against each side.
2. Raise your arms to about shoulder height and place your forearms, elbows, and hands against the door frame.
3. Your elbows should be bent at about a 90-degree angle.
4. Gently lean forward until you feel a stretch across your chest and front of your shoulders.
5. Hold the stretch for about 15-30 seconds without bouncing or increasing intensity to the point of pain.
6. Make sure to keep your back straight and avoid arching it excessively.
7. After holding the stretch, gently ease back to decrease the intensity before releasing your arms.
8. Repeat the stretch if necessary, ensuring adequate rest between each set.
Remember to breathe normally throughout the stretch and to perform the stretch on both sides of the body if using a one-sided stance or if you stagger your arms at differing heights to target the muscles slightly differently.
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