Stretching your deltoids

Video: Shoulder Stretches for Your Delts (ALL 3 HEADS!)

Content

To step
Method 1 of 3: The anterior deltoids
Method 2 of 3: Lateral deltoids
Method 3 of 3: Posterior deltoid muscles
Tips
Warnings

The deltoid group is primarily responsible for turning your arm away from your body. By keeping these muscles loose and flexible, you run less risk of shoulder pain and injuries. To avoid imbalance, do exercises that target the three larger deltoids: the front deltoids (located in the front of your shoulders just above your pecs), the lateral deltoids (along the top of your shoulders), and the back deltoids ( at the bottom of your shoulder joints). Each of these three groups has different functions.

To step

Method 1 of 3: The anterior deltoids

Stretch behind your back to open the front of your shoulder. Stand with your feet hip-width apart, shoulders relaxed so that your shoulder blades are facing down on either side of your spine. Clasp your hands behind your lower back, then lift them away from your body and keep your elbows straight. Lift them up until you feel a stretch, then hold for 15 to 30 seconds.
- Stay upright while doing this stretch - resist the urge to bend over.
- If you have trouble clamping your hands behind your back, keep a towel between your hands.
- Do this stretch a total of two or three times.
Isolate internal rotation to engage your anterior deltoids. Lie on your back with your arms extended from your shoulders. Raise one hand so that your elbow is at a 90 degree angle and your forearm is perpendicular to your body. Slowly lower your hand until it rests next to your body. Hold for a second and then return to the beginning. Do three to four sets of 20 reps of this exercise, then repeat with the other arm.
- Only lower your arm as far as you can without it hurting. If you can't do the full reps at first, do as many as you can without being in pain. Then try to add a few more reps every week.
Variation for advanced users: when you get to the point where this exercise is fairly easy to do, add resistance by holding a dumbbell in your hand. Reduce the number of reps when you first add weight and stop when you feel pain.
Stretch your front deltoids in a doorway. Stand in a doorway with your feet about hip-width apart. Place one palm on the doorway slightly lower than your shoulder and slightly bend your elbow. Turn your body away from your outstretched arm until you feel it stretch. Hold for 10 to 20 seconds and then repeat the exercise on the other side.
- You can also use a wall or a stationary vertical bar or post instead of a doorway.
Extend your front deltoids with the bridge position. Start in a sitting position with your knees bent and your feet flat on the floor and your hands at your sides, fingers pointing forward. Inhale and press your feet and hands into the floor as you lift your hips into a bridge position, with your torso and thighs parallel to the floor. Straighten your legs one by one without lowering your hips to create the bridge. Relax your neck and lower your head. Hold the position for 30 seconds and then release into a sitting position.
- When you first start, you may not be able to hold the position for the entire 30 seconds. Start with five seconds and gradually work your way up to more.
- Breathe in slowly and deeply through your nose and out through your mouth, while holding this position.
Variation: combine the bridge position with a regular plank to train your entire shoulder. Simply alternate between the two in three to five reps, holding each position (i.e. bridge or plank) for five to 10 seconds.

Method 2 of 3: Lateral deltoids

Start with a basic lateral shoulder stretch. Stand with your feet hip-width apart and place one arm across your chest with your elbow slightly bent. Grab your arm just above your elbow with your other hand and push your elbow toward your chest. Hold this for about 30 seconds and then repeat with the other arm.
- Press gently until you feel it stretch. Keep your shoulders relaxed with your shoulder blades on either side of your spine.
Move your arm in a swinging motion to stretch your deltoids. Stand with your feet hip-width apart next to a counter or table. Lean forward and place one hand on the counter or table for support. Swing your other arm gently back and forth like a pendulum, keeping your body still. Repeat the movement of your arm from side to side and then in a circular motion. Turn around and do the same movements with your other arm.
- Do two sets of 10 reps of this exercise on each side. Keep your back flat and your shoulders back with a slight bend in your knees.
Wrap your arm around your back to stretch the anterior and lateral deltoids. Stand with your feet hip-width apart. Place one arm behind your back and bend your elbow at a 90 degree angle. Then grab the elbow with your other hand and pull your arm over your back to the other shoulder until you feel it stretch. Hold for 15 to 30 seconds and then repeat with the other side.
- Do this stretch three times on each side, making sure to take a deep breath while holding the position. Keep your shoulders relaxed with your shoulder blades down the sides of your spine.
Tip: pay attention to imbalance. You may be able to perform this stretch more easily on one side than the other, which is a sign of possible muscle imbalance. If you maintain a continuous stretching routine on both sides, the imbalance can correct itself over time.

Method 3 of 3: Posterior deltoid muscles

Start with cross stretches for the arms. Relax your shoulders and pull them back so that your shoulder blades fall down on either side of your spine. Cross one arm across your body and grab it by your upper arm with your other hand. Gently pull it over your chest as far as you can until you feel it stretch at the back of your shoulder. Hold for 30 seconds and then relax for 30 seconds. Repeat the stretch with the other arm.
- Try to do four reps of this exercise on each side. Make sure you grasp your upper arm, not your elbow. Don't push or put pressure on your elbow.
Try the "sleeping stretch" to activate supporting muscles. Lie on your side with your forearm bent at a 90 degree angle so that your forearm is perpendicular to your body. Use your other arm to gently push your arm down until you feel it stretch. Hold the stretch for 30 seconds, take a deep breath, then relax your arm for 30 seconds. Repeat for the other side.
- Do two to three reps, then switch sides. Gently hold the position for 15 to 30 seconds on each side.
Warning: Be careful not to bend or press your wrist while doing this stretch.
Work your posterior deltoids with forward leaning horizontal abduction. Lie on your stomach on a couch or bed and let one arm hang over the side. Start by letting your arm hang straight down and then slowly raise it up to eye level, keeping your arm straight. Then slowly lower it to the starting position. Do three sets of 10 reps, then switch arms.
- Raise your arm as far as you can without it hurting. Once the exercise becomes easy, you can hold a barbell to add resistance and build further strength in your shoulders. If you cannot lift your arm above your torso, try to lift it with your elbow bent and gradually work your way up to straightening your arm as you lift it.