Deltoid stretch exercise: Anterior, Posterior, Health Benefits, How to stretch?

Deltoid stretch exercise helps to improve flexibility of the deltoid muscles which are located in the top of shoulder joint which are important muscles you can use for your day to day activity. Regular stretching exercise have many health benefits and also improve your performance and fitness level.

What is deltoid muscle stretching?

Your shoulders do a bunch of work during the day. You need them to pull, lift, push, and reach, and sit up straight and even walk. They sometimes feel tight or tired and may feel pain or stiffness after a workout. One proper way to keep your shoulders flexible is by performing deltoid stretches.

The deltoid muscle is located around the top of your shoulder and upper arm. Its main aim is to help you lift and rotate your arm. The deltoid muscle has 3 parts: anterior, posterior, and lateral. These all muscles work together to keep your shoulders stable.
The deltoid muscles are mainly responsible for moving your arm away from your body.

If these muscles are loose and flexible means you face a minor risk of shoulder pain and injuries. To prevent imbalance, do stretches that target the 3 deltoid muscle parts: the anterior deltoids (on the front of your shoulders ), the lateral deltoids (top of your shoulders), and the posterior deltoids (lower back of your shoulder joints). Each of these 3 parts has clear functions.

What are the benefits of deltoid muscle stretching?

The deltoid muscle stretch can provide a lot of benefits. some are below:

• Improve the range of motion and flexibility of your deltoid muscle
• Reduce tension and tightness in your shoulders
• Improve your body posture
• Lower the chance of shoulder injury and sprain
• Boost the athletic performance

Types of deltoid stretching

There are some basic types of deltoid stretching :

• Anterior deltoid stretch
• Lateral deltoid stretch
• Posterior deltoid stretch
• Dynamic bear hug stretch
• Modified downward dog

How to stretch deltoid?

If you want stretch your tight deltoid muscles, following exercise is the best exercise you can do at home.

Anterior deltoid stretch

How to do – Stand straight with feet hip-width apart, your shoulders are relaxed so that your scapulae are tucked downward along with either side of your spine.
Clasp your palms behind your back, then raise them away from the body while your elbows are straight. When you feel stretch stop there and hold that position for 15-30 seconds.
Don’t bend your body at any level during motion, stand upright.
If you have any problem clasping your palms behind then hold a towel between the palms.
Perform this stretch 2-3 times.

The anterior deltoid stretch has some variations:

• Isolation of internal rotation
• Doorway stretching
• Bridge position stretch

Isolation of internal rotation

Isolate internal rotation to target only the anterior deltoids.
How to do – Take a supine position with your arms extended away from your shoulders. Lift your one hand so that your elbow is at a 90-degree position and your forearm is at a right angle to your body. Slowly down your hand until it is resting at the side of your body. Hold that stretch for a second, then return to begin.
Perform 3-4 sets of 20 repetitions. Do on another arm.
Lower your arm as far as you can reach without pain. Do repetitions as much as you can, then increase over time.
In advance, you can lift weight such as a dumbbell during the stretch.

Doorway stretching

How to do – Stand straight in a doorway with feet hip-width apart.
Place your right palm on a doorway slightly lower to your shoulder level, the elbow is slightly bent.
Turn your body away from your right arm. When you feel stretched then hold that position for 10-20 seconds. Then do on a left side.
You can use any static object for hold such as a vertical bar, wall.

Bridge position stretch

How to do – Take a sitting position. Bend your knees and your feet should be flat on a floor.
Your hand is next to the body and your fingers are pointing forward.
Take a breath in and press your feet and hands against the floor while lifting your body from the ground into the bridge position. Your upper body and thighs are parallel to the ground. Straighten your legs one at a time without lower down your hips to do bridge position. Now relax the neck and lower down the head.
Now that position for 30 seconds, then reverse the motion and take starting position.
Beginners start with 5 second holds then gradually increase time.
When you hold a position breathe in by your nose and out by your mouth, and it should be slow and deep.

Lateral deltoid stretch

It is also called cross body deltoid stretch.
How to do – Stand straight with your feet hip-width apart. Now position your left hand across your body or horizontal to the body with your elbow is slightly in a bending position.
Grasp at the end of your upper just above your elbow with your right hand.
Now push the left hand towards your body with the right hand.
When you feel stretched, hold that position for 30 seconds. Then do on the right side.
During the motion, your shoulder is in a relaxed position.

Lateral deltoid stretch has some variations:

1) How to do – Take a standing position with your feelings around hip-width apart, next to a table or bench.
Lean forward, place your left hand on a table for support.
Now slowly swing your right arm forward and backwards like a pendulum, which is hanging on the side of the table.
Don’t move your body while motioning. Your back is straight and your knee is slightly bent. Now repeat the motion side to side then in a circular movement.
Turn around and do it on a left arm.
Do 2 sets of 10 repetitions.

2) How to do – Stand straight, your back is straight, your feet around hip-width apart.
Place your right arm behind the back with 90-degrees of elbow flexion. Now hold that elbow by the left elbow.
Then pull your right elbow towards your left-back by the left hand.
When you feel stretched, hold that position for 15-30 seconds.
Repeat it on the left hand.
Do 3 sets on each side.

Posterior deltoid stretch

How to do – Start with crossover stretch. Relax the shoulders, pull them back so that your scapulae fall on either side of the spine.
Reach one horizontally your body and grasp with the other hand at the upper arm.
Slowly start pulling that arm against your chest and opposite side. When you feel stretched stop there.
Hold this position for 30 seconds and repeat on the other side.
Do 4 repetitions on both sides.

Posterior deltoid stretch has some variations:

• Sleeper stretch
• Bent over horizontal abduction stretch

Sleeper stretch

How to do – It activates supporting muscles. take a side-lying position with your lower arm is 90 degrees bent so that the forearm is at a right angle to your body.
Use the other arm to push your arm downward. If you feel stretch then hold that position for 30 seconds, then give rest for 30 seconds.
Repeat this stretch on another side. Do not bend or press on your wrist during the stretch.

Bent over horizontal abduction stretch

How to do – Take a prone position at the edge of the bench or bed, so that your one arm hanging out of the bench.
Begin with straight your hanging arm, and gently lift it on your eye level, without bending your arm.
Now slowly lower down to the beginning position.
Do 3 sets with 10 repetitions. now switch to the other arm.
Only lift your arm as much you can without feeling pain. Once you master it then add some weight.

Dynamic bear hug stretch

The dynamic bear hug stretches your anterior and posterior parts of the deltoid as well as your chest.
This is the best movement to perform before a workout.
How to do this stretch – Stand straight with your feet shoulder-width apart.Make sure to engage your core and your posture is straight.
Reach your arm out and wide, at 90 degrees abduction.
When you feel a mild stretch in front of the shoulders and chest then bring the arms across your chest. Try to hug yourself , so that your left arm is on top of your right. You can feel stretching on the back of your shoulder.
In a controlled movement, swing your arm in starting position. Try to reach the end range of motion before your arms goes back to the hugging position. This time your right arm is on top of your left arm.
Do it for 30 seconds, then take a rest. repeat 2 more rounds.

Modified downward dog

The modified downward dog is targeted the chest and anterior deltoids. And it’s the best way to improve posture because it also stretches your low back, glutes, and hamstrings.
Plus, it’s easy to perform at your workplace because it is a comfortable stretch.
How to do this stretch – Stand straight behind a stable desk, chair or table. Place your feet around hip-distance apart.
Now engage the core and stand with a good posture.
Put your hands flat on the desk with your arms are fully extended.
Make sure to straighten up your arms, back and legs during the stretch, only hips are flexing.
Take deep breathing, start walking backwards until your body forms an inclined line. Now tip your upper body forward and your hips backwards. Extend your arms over the head as you go backwards.
When you feel stretch at the front of the shoulders and chest then hold that position.
Hold that for 30 seconds. Release and repeat it 2 times.

Safety and precautions

There are some tips to provide safety during stretching.

• Deltoid stretch may be uncomfortable, especially when you are stiff. try not to stretch at your painful level.
• Don’t bounce. Ballistic stretching is dangerous, so avoid bouncing during your stretches unless suggested by your physical therapist.
• Go gently. Mostly, stretches are slow and gentle, so don’t race to complete a stretch.
• If you have a prior injury, such as an acute or chronic, try stretching after your therapist’s suggestion.
• If you aren’t able to do the stretch perfectly, don’t force yourself to do it.
• If you have any fracture around your shoulder joint then don’t perform the stretch.
• If you have any pain, sprain or bursitis then don’t perform it.