16 ‘Doorframe’ Stretching Exercises for Full-Body Stretching at Home, Simple and Practical

Today, I recommend 16 'doorframe' stretching exercises to do at home for full-body stretching, simple and practical, collection-level!

Exercise 1-Stretch Side Waist

• Mountain pose, body side bend
• Hands grasp the doorframe, hips push to the side
• Stretch side waist, arm
• Hold for 5-8 breaths, switch to the other side

Exercise 2-Stretch Pectoral Muscles

• Mountain pose
• Right hand horizontally grasp the doorframe
• Body leans forward, opens the chest
• Hold for 5-8 breaths, switch to the other side

Exercise 3-Stretch Posterior Band of the Deltoid Muscle

• Mountain pose
• Extend arm from front of body
• Hand grips the doorframe, body extends to the opposite side
• Stretch posterior band of the deltoid muscle
• Hold for 5-8 breaths, switch to the other side

Exercise 4-Stretch Anterior Band of the Deltoid Muscle and Pectoral Muscles

• Hands side-arm raised, bent-arm
• Hands against wall, chest opens forward
• Stretch anterior band of the deltoid muscle and pectoral muscles
• Hold for 5-8 breaths

Exercise 5-Stretch the Shoulder Sleeve Muscle Group

• Standing, hands side-arm raised
• Bent-arm, shrugging shoulders, hands push against the doorframe
• Body forward, hold for 5-8 breaths

Exercise 6/7-Stretch Pectoral Muscles

• Standing, right arm raised above head
• Grasp the doorframe, try to get the axilla close to the doorframe
• Hold for 5-8 breaths, rotate the hand under the doorframe
• Repeat the above actions on the other side
• Exercise 8-Stretch Triceps

Mountain pose, left arm raised above head

• Exhale, bent-arm, left hand placed on the back of the back
• Axilla close to the wall, stretch the triceps
• Hold for 5-8 breaths, switch to the other side
• Exercise 9-Stretch the Whole Side of the Body

Mountain pose, hands raised above head

• Exhale, body bends to the right
• At the same time, try to get the left hip close to the shoulder doorframe
• Stretch the whole left side of the body
• Hold for 5-8 breaths, switch to the other side
• Exercise 10-Stretch Spine

Mountain pose, hands raised above head

• Hands grasp the top of the doorframe, stretch the entire spine
• Hold for 5-8 breaths
• Exercise 11-Spinal Twist

Mountain pose, left foot takes a small step forward

• Exhale, twist the torso to the left
• Hands push against the doorframe, hold for 5-8 breaths
• Switch to the other side
• Exercise 12/13-Stretch Inner Thigh Front

Mountain pose, right foot rests against the doorframe

• Hip backward, try to keep the heel close to the hip
• Hands push against the doorframe, hold for 5-8 breaths
• Switch to the other side
• Good flexibility, can bend the left knee, left calf vertical to the ground

• Try to open the hip downwards
• Hold for 5-8 breaths, switch to the other side
• Exercise 14-Stretch Back of the Thigh
• Lying down, lean the left leg against the doorframe

Right leg straight, stretch the back of the thigh

• Hold for 5-8 breaths, switch to the other side
• Exercise 15-Stretch Back of the Calf
• Put the right foot forward, the heel presses against the doorframe

Turn the left foot outward, the heel presses against the doorframe

• Inhale, extend the spine, exhale curl down
• Keep the center of the hip centered, hands grasp the doorframe
• Hold for 5-8 breaths, switch to the other side
• Exercise 16-Stretch Hip and Leg
• Standing in the middle of the doorframe

Bend your knees, put the left foot on top of the right thigh

• Open the left leg outward, lean the hips towards the doorframe
• Hands grasp the doorframe, hold for 5-8 breaths
• Switch to the other side
• 5-8