How To Stretch Your Deltoids

Once you do experience shoulder pain it is increasingly difficult to ignore as your shoulder muscles go through a lot. You will use them to reach, pull, push, and lift as well as push up to walk and even simply when sitting up straight.

Performing deltoid stretches should avert any difficult shoulder pain before it occurs. Knowing how to stretch them out as part of your yoga workout or gym workout can become very beneficial. 

How To Stretch Your Deltoids

In this guide, we will detail what the deltoids are, how to stretch them out, and the benefits of stretching out your deltoids. 

What Are The Deltoids?

The deltoid muscles have three separate parts, the posterior, lateral, and anterior. These muscles combine to keep an individual’s shoulders stable. By keeping those deltoid muscles flexible you can prevent any pain from occurring. 

How To Stretch Out Your Deltoids

There are two specific stretches you can perform to help out your deltoid muscles. These focus on the anterior and the posterior deltoids so incorporate them into your yoga workout if you can. A yoga pose like The Cat Pose can also work well too. 

The Anterior Deltoid Stretch

The anterior deltoid is crucial for posture and certain chest-related movements. Once that specific muscle becomes tense, it can be more prone to injury when you are working out or just going through your day.

To open up the front of your body, you need to stretch out the anterior deltoid and increase its flexibility. You do not even need any equipment to perform this stretch as it remains a simple movement.

Whether sitting or standing, keep your feet planted firmly and a straight back. Reach both your arms behind you then interlace your fingers, though you can simply grab both of your wrists or elbows if that’s easier.

Roll both shoulders back as you sit up tall then allow the chest to open while you squeeze your shoulder blades and gradually straighten your arms.

Slowly raise your arms from behind you and maintain your upright posture then stop if you feel a stretch and breathe deeply, repeat up to three times. 

The Posterior Deltoid Stretch

While your anterior deltoid can take charge of most movements, you should also look out for your posterior deltoid.

Most posterior deltoid stretches will maintain a focus on the back of the shoulder so you should feel it in your triceps and your shoulder blade.

Just like the anterior deltoid stretch, you can be in a seated or standing position, as long as you have your spine straight.

Start by relaxing your shoulders then reach either arm over across your body and use the alternate arm to hold it gently up by the upper part of the arm.

Start to pull your arm down toward your chest as far as you can to allow the stretch to go deep into your shoulder, towards the back. Pause, breathe deeply as you go into the stretch then hold it for over 30 seconds, release, and then repeat with your other arm. 

The Cat Pose

The Marjaryasana is a yoga pose that targets your shoulders, as well as your back and neck to provide some gentle relief. Start the pose in a tabletop position so your shoulders are stacked above your wrists and your knees are below your hips.

After exhaling, round your spine to point towards the ceiling then press on through the palms of your hands to allow your shoulder blades to glide. Bring your chin up towards your chest once you release the head towards the floor.

How To Stretch Your Deltoids

The Benefits Of Stretching Out Your Deltoids

Like any stretch, you can really feel the benefit from stretching your deltoids. When you stretch your deltoids, you can really up the flexibility and range of motion in those particular muscles.

If you have any tightness in your shoulders, stretching out your deltoid muscles can reduce that. 

Your posture can also be helped by stretching and sorting out your shoulder muscles. In turn, those stretches can boost your athletic performance and reduce the chances of shoulder pain and injury.

The results of a shoulder injury can be particularly debilitating so look after them properly. 

How To Incorporate Deltoid Stretching

Stretching out your deltoid muscles is important so you should try to incorporate them into your yoga practice or gym workout. Ensure that you warm yourself up first and take the time to add some specific stretches at the end of your warm-up.

This is where you can incorporate your deltoid stretches to get them primed for a gym workout or yoga practice. You can also include the deltoid stretches into your cool-down to reduce any muscle soreness. 

Final Thoughts

To increase the flexibility and range of motion in those shoulder muscles, stretch out the deltoids and you should really feel the benefit.

By reducing the stress and any tension in your shoulders, you can prevent significant injury which can occur when working out, lifting, or reaching.

Should you feel any shoulder pain before performing these deltoid stretches, or even after doing them regularly, consult with a physical therapist or doctor.

Be especially concerned if it worsens or does not seem to go away as it will help to identify why the pain is occurring before working out how to tackle it.  

Frequently Asked Questions

How Do You Stay Safe While Performing Deltoid Stretches?

There are certain safety precautions to keep in mind when doing any stretches. Try not to push too excessively as you may feel some pain when your deltoids are particularly stiff.

Refrain from bouncing as this can be incredibly dangerous and should only be performed if you have been directed to by a physical therapist or doctor. Perform the deltoid stretches slowly and gently, do not force yourself into it as you could be injuring yourself. 

Why Do The Deltoid Muscles Become Tight?

The deltoid muscles can become tight if someone regularly performs resistance weight exercises.

Particularly the upper portion and insert of the lats and is typically down to vertical pulling actions such as lat-pull-downs or pull-ups. This is largely down to the lats lacking intrinsic control through these exercises. 

Angela Frederik
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