Stretching · Level 1
Doorway chest stretch
Forearm on a door frame, gently rotate your body to the other side.
- Suggested dose
- 1 × 30 s per side · 5s rest
- Equipment
- Clear wall
- Works
- Chest, Deltoids
- Pattern
- Mobility
How to do it
- Forearm on the frame, elbow at shoulder height.
- Step forward and rotate your chest away.
- Hold with gentle tension.
Key points
- Elbow no higher than the shoulder
- Abs tight
Common mistakes
- Arching your back
Why it helps your tennis
Counters the closed posture caused by repeated pushing.
Related exercises
- Knee hug + lungePull one knee to your chest while balancing, then flow into a forward lunge.
- Straight-leg kick (Frankenstein)Straight-leg raise toward the opposite hand, under control.
- Hamstring pendulumSingle-leg hinge reaching the other leg back, body in a straight line.
- Lunge with rotationForward lunge and trunk rotation toward the front leg.