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| Best Deltoid Stretching Exercise |
There are many different deltoid stretching exercises that helps to improve flexibility of the Shoulder region and reduces the risk of injury.
The deltoid muscles, which are crucial muscles you utilize in your daily activities and are found on the top of the shoulder joint, can be made more flexible with the aid of deltoid stretch exercises. Frequent stretching exercises enhance your performance and fitness level in addition to providing several health benefits.
What is deltoid muscle stretching?
Throughout the day, your shoulders bear a lot of strain. They must be able to reach, push, pull, lift, sit up straight, and even walk. They may have discomfort or stiffness after an exercise in addition to feeling tight or exhausted at times. Deltoid stretches are a good technique to maintain the flexibility in your shoulders.
The area surrounding your upper arm and shoulder is home to the deltoid muscle. Its primary goal is to assist you in arm rotation and lifting. There are three sections to the deltoid muscle: anterior, posterior, and lateral. Together, these muscles maintain the stability of your shoulders.
The primary muscles involved in extending your arm away from your body are the deltoid ones.
Shoulder pain and injuries are a low danger if these muscles are loose and flexible. Target the three deltoid muscle groups—the anterior deltoids, which are located on the front of the shoulders, the lateral deltoids, which are located on the top of the shoulders, and the posterior deltoids, which are located in the lower back of the shoulder joints—with stretches to avoid imbalance. These three components each have distinct purposes.
Health benefits of Deltoid muscle stretching
There are numerous advantages to stretching your deltoid muscles. Here are a few:
- Boost your deltoid muscle's flexibility and range of motion.
- Decrease your shoulder's rigidity and stress.
- Make your posture better.
- Reduce the likelihood of a sprain and shoulder injury
- Boost your athletic capacity.
Types of deltoid stretching
Several basic forms of deltoid stretching exist:
- Anterior deltoid stretch
- Lateral deltoid stretch
- Posterior deltoid stretch
- Dynamic bear hug stretch
- Modified downward dog
How to stretch deltoid?
The best exercise you can do at home to stretch your tense deltoid muscles is the one below.
Anterior deltoid stretch
How to do:
Maintain a straight posture with your feet hip-width apart. Your shoulders should be relaxed, tucking your scapulae down to the sides of your spine.
With your elbows straight, raise your palms away from your body and clasp them behind your back. Stop there as soon as you feel stretched out, and stay there for 15 to 30 seconds.
When moving, keep your body straight and avoid bending at any angle.
Hold a towel between your palms if you are having trouble clasping them together.
Do this stretch two or three times.
There are several variations to the anterior deltoid stretch:
- Isolation of internal rotation
- Doorway stretching
- Bridge position stretch
- Isolation of internal rotation
Target just the anterior deltoids by isolating internal rotation.
How to do it:
Lie down on your back with your arms outstretched from your shoulders. Raise one hand to place your forearm at a straight angle to your body and your elbow at a ninety-degree angle. Bring your hand down slowly until it rests at your side. Take a moment to hold that stretch, then start again.
Execute three to four sets of twenty reps. Use a different arm.
As low as you can go without experiencing pain, lower your arm. Start with as many repetitions as you can and work your way up.
You can lift weight, like a dumbbell, before the stretch.
Doorway stretching
How to do:
Position yourself squarely in a doorway, your feet hip-width apart.
With your elbow slightly bent, place your right palm on a doorway that is slightly lower than shoulder level.
Step away from your right arm with your body. Hold that posture for ten to twenty seconds after you start to feel stretched. Proceed to the left side.
Any stationary object, like a wall or vertical bar, can be used as a hold.
Bridge position stretch
How to do:
Assume a seated posture. Your feet should be flat on the ground and your knees should be bent.
Your fingers are pointing forward as your hand is placed next to the body.
Inhale deeply, then raise your body into the bridge position by pressing your hands and feet against the ground.
Your thighs and upper body are parallel to the floor.
One at a time, straighten your legs while keeping your hips raised to perform the bridge position.
Now let your head drop and relax your neck.
After 30 seconds, hold that posture, then move back to the starting position.
Beginners begin with five-second holds and progressively extend them.
Breathe slowly and deeply in through your nose and out through your mouth when you hold a position.
Lateral deltoid stretch
Another name for it is the cross-body deltoid stretch.
How to do:
Place your feet hip-width apart and stand upright. Now, place your left hand across your body or horizontally across it while bending your elbow slightly.
Using your right hand, grasp just above your elbow at the end of your upper arm.
Now use your right hand to push the left hand in the direction of your body.
Hold that posture for thirty seconds after you start to feel stretched. Next, proceed to the right side.
Your shoulder is relaxed throughout the movement.
Lateral deltoid stretch Variations-1:
How to do:
Place yourself next to a table or bench and stand with your feet about hip-width apart.
With your left hand resting on a table for support, bend forward.
Now, slowly swing your right arm in front of and behind you, just like a pendulum that is dangling on the table's edge.
Avoid moving your body when making gestures. Your knee is slightly bent, and your back is straight. Proceed to repeat the motion in a side-to-side and then circular motion.
Spin around and repeat with your left arm.
Perform two sets of ten reps.
Lateral deltoid stretch Variations-2:
How to do:
Keep your back straight, your feet hip-width apart, and stand erect.
With your right arm behind your back and your elbow flexed 90 degrees, pose. Currently, grasp that elbow by its left elbow.
Next, use your left hand to pull your right elbow toward your left back.
Hold that posture for fifteen to thirty seconds, or until you feel stretched.
Do the same with your left hand.
Work each side for three sets.
Posterior deltoid stretch
How to do:
Start by stretching your crossover. Pull your shoulders back and relax them to allow your scapulae to rest on either side of your spine.
With one hand, extend your body horizontally and grasp your upper arm with the other.
Pull that arm slowly against your chest and the other side. Stop there when you feel overextended.
After 30 seconds of holding this posture, switch to the other side.
Perform four sets on each side.
Posterior deltoid stretch variations:
- Sleeper stretch
- Bent over horizontal abduction stretch
Sleeper stretch
How to do:
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| Sleeper stretch |
It makes supporting muscles contract. Place yourself on your side with your forearm at a straight angle to your body and your lower arm 90 degrees bent.
Push your arm down with the other arm. If you feel a stretch, hold that posture for thirty seconds, and then take a half-minute break.
On the other side, repeat this stretch. During the wrist stretch, avoid bending or applying pressure to it.
Bent over horizontal abduction stretch
How to do:
Lie prone at the edge of the bed or bench with one arm protruding from the surface.
Without bending your arm, start with your hanging arm straight and slowly raise it to eye level.
Now, gradually return to the starting position.
Perform 10 repetitions in 3 sets. Change to the other arm now.
You should only raise your arm as high as it won't hurt.
Once you've mastered it, increase the weight.
Dynamic bear hug stretch
The dynamic bear hug stretches your chest, anterior and posterior deltoid muscles.
The ideal exercise to do before working out is this one.
How to do:
Place your feet shoulder-width apart and stand upright.Make sure your posture is straight and that your core is active.
Extend your arm widely, making a 90-degree abduction.
Bring your arms across your chest when you feel a slight stretch in front of your shoulders and chest. Attempt to give yourself a hug such that your left arm rests atop your right. There's a stretching sensation on the rear of your shoulder.
Swing your arm to the starting position in a deliberate motion. Prior to your arms returning to their hugging position, try to reach the end of the range of motion. You are now holding your right arm above your left arm.
After 30 seconds, stop and relax. repeat two more times.
Modified downward dog
The anterior deltoids and chest are the areas targeted by the modified downward dog. Additionally, because it stretches your hamstrings, glutes, and low back, it's the best way to improve posture.
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| Modified downward dog |
Also, because it's a comfortable stretch, it's simple to do at work.
How to do:
Arrange yourself squarely behind a sturdy table, chair, or desk. Set your feet about the width of your hips.
Now tighten your core and assume proper posture.
Place your hands flat on the desk and extend your arms outward.
During the stretch, make sure your arms, back, and legs are all straight; only your hips should be flexing.
After inhaling deeply, begin walking backwards until your body forms an incline. Now tilt your hips back and your upper body forward. As you move backward, raise your arms above your head.
Hold the position until you feel a stretch in the front of your shoulders and chest.
For thirty seconds, hold that.
Let go and do it twice more.
Safety and precautions
Here are some pointers to ensure your safety when stretching.
- Stretching your deltoid muscle can be painful, particularly if you're stiff. Avoid stretching at the point where it hurts.
- Avoid bouncing. Bouncing during stretches is not advised unless your physical therapist specifically instructs you to do so because ballistic stretching is risky.
- Move slowly. Stretches are typically slow and gentle, so don't rush through them.
- If you have experienced an acute or chronic injury in the past, follow your therapist's advice and try stretching.
- Don't push yourself to complete the stretch if you can't do it flawlessly.
- Don't do the stretch if you have any fractures near your shoulder joints.
- Don't do it if you are in pain, sprained, or have bursitis.
Clinic, M. P. (2022, February 10). Deltoid stretch exercise: Anterior,Posterior,Benefits, How to stretch? Mobile. Mobile Physiotherapy Clinic. https://mobilephysiotherapyclinic.in/deltoid-stretch-how-to-stretch2/
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