5 stretches you can do in your door frame

If you’ve got sore, tight muscles, the solution could be found in your doorway. These five stretches target multiple muscle groups to improve mobility and release tension so you can run comfortably and prevent injuries. The entire routine is easy to do and can be completed in under 10 minutes, so you don’t have to take tonnes of time out of your already-packed schedule to stretch.

Side stretch

Try Sage Watson’s fascial stretching routine

1. Step your inside foot forward and place your outside foot behind it, grabbing the edge of the door frame with your inside hand.
2. Reach your outside arm up and over your head and grab the edge of the door frame.
3. Keeping your legs straight, glide your hips away from the door frame so that you create a bow-shape with your body.
4. Hold this stretch for three deep breaths, then repeat on the other side.

Single-arm chest opener

1. Bend your elbow and slide it up the door frame until it’s slightly above your shoulder.
2. Step forward into the room until you feel a stretch across your chest and shoulder.
3. Hold for three deep breaths and then repeat on the other side.

Goal post stretch

Study: stretching may be a good idea after all

1. Stand in the middle of the door frame and bend your elbows to form the shape of a goal post.
2. Keeping your hands stacked on top of your elbows, place your forearms on either side of the door frame.
3. Gently lean forward, being careful not to strain your next or back, until you can feel a slight stretch.
4. Hold for five deep breaths.

Calf stretch

1. Stand inside the door frame, facing one side.
2. Crouch down slightly, flex your front foot and place your toes about four inches up the door frame, keeping your heel on the ground.
3. Slowly stand up, straightening your back leg until you can feel a stretch in your calf on your front leg.
4. Hold for five deep breaths, then repeat on the other side.

Hamstring stretch

Struggling with knee pain? Stretch your hamstrings

1. Lie on the ground on your back with one leg extended straight through the door frame and the foot of your opposite leg planted on the wall.
2. Slowly slide your heel up the wall until your leg is straight.
3. If you’re able, lift your foot slightly off the wall (keeping your leg straight).
4. Return your heel to the wall and slowly slide your heel back down to the starting point.
5. Repeat five times on one side, then switch to the other leg.