12 Best Deltoid Stretches

This blog post lists 12 of the best Deltoid Stretches to help loosen up your tight shoulder muscles.

Release the Deltoid

Before starting the stretches, is it recommended to release the tight deltoid first with the following technique:

deltoid release

Instructions:

  • Lie down on the floor.
  • Place a massage ball directly underneath the specific region of the Deltoid that is tight.
  • Lean an appropriate amount of your body weight onto the massage ball.
  • Continue for 1-2 minutes.

How To Stretch the Deltoid

The Deltoid consists of the 3 regions that can get tight:

You will need to determine which exact area of the Deltoid muscle that you will be aiming to stretch.

With the following Deltoid stretches:

  • Aim to feel the specific stretch in the desired area.
  • Do not move your body into any position that is uncomfortable or painful.
  • Only stretch as far as you can comfortably tolerate.
  • Adjust the position of your body and arm until you get the best stretch in the Deltoid.

Anterior Deltoid

The following Anterior Deltoid stretches target the FRONT of the shoulder.

1. The Best Anterior Deltoid Stretch

anterior deltoid stretch

Instructions:

  • Stand up right with a chair by your side.
  • Place your hand on the chair.
  • Aim to keep your elbow pointing backwards.
  • Keep your torso up right throughout this stretch.
  • Pull you shoulders backwards.
  • Lunge forwards.
  • Lower your body.
  • Aim to feel a stretch in the front of the shoulder.
  • Hold for 30 seconds.

2. Band Stretch

front deltoid stretch

Instructions:

  • Tie a thick resistance band to a stationary object at approximately shoulder height.
  • Hold onto the end of the resistance band with your hand.
  • Stand up right with your back facing towards where you anchored the resistance band.
  • Step forwards to create tension into the band.
  • Keep your torso up right throughout this stretch.
  • Lunge forwards.
  • Aim to feel a stretch at the front of the shoulder.
  • Hold for 30 seconds.

3. Front of Shoulder Stretch

stretch front of shoulder

Instructions:

  • Sit on a chair.
  • Place both hands on the edge of the seat.
  • Pull your shoulders back and tip them backwards.
  • Keep your elbows pointing backwards.
  • Slowly sink your body downwards.
  • Aim to feel a stretch at the front of the shoulders.
  • Hold for 30 seconds.

4. Floor Stretch

anterior deltoid shoulder stretch

Instructions:

  • Sit down on the floor with your legs bent in front of you.
  • Place both hands behind you.
  • Stick your chest up and keep your shoulder blades gently pulled backwards.
  • Move your hips towards your feet.
  • Shift the weight of your torso into your arms.
  • Aim to feel a stretch in the front of the shoulders.
  • Hold for 30 seconds.

5. Supine Arm Drop

front shoulder supine stretch

Instructions:

  • Lie down on a surface that is high off the floor.
  • Hold onto a light weight in your hand.
  • Allow your arm to drop down towards the side.
  • Turn your torso slightly away from the dropped arm.
  • Aim to feel a stretch in the front of the shoulder.
  • Hold for 30 seconds.

6. Push Up Twist

floor anterior deltoid stretch

Instructions:

  • Lie down facing the floor in a push up position.
  • Place a block underneath your hand on the side that you would like to stretch.
  • Pull your shoulder blades backwards.
  • Keep your elbow pointing directly backwards.
  • Keep your forearm in a vertical position throughout this stretch.
  • Lean your body weight into the hand that is on the block.
  • Turn your torso slightly away from the shoulder being stretched.
  • Aim to feel a stretch in the front of the shoulder.
  • Hold for 30 seconds.

Lateral Deltoid

The following Lateral (or Middle) Deltoid stretches target the SIDE of the shoulder.

1. Lateral Deltoid Stretch

lateral deltoid stretch

Instructions:

  • Tie a thick resistance band onto a stationary object at approximately waist height.
  • Gently hold onto the end of the resistance band with the hand that is on the same side that you would like to stretch.
  • Step away from the anchor point to increase tension on the band.
  • Bring your arm across your stomach region
  • Keep your arm completely relaxed.
  • Move away from the anchor point to increase the tension on the resistance band.
  • Use your other hand to pull the elbow further across the body.
  • Aim to feel a stretch on the side of the shoulder.
  • Hold for 30 seconds.

2. Side Deltoid Stretch

side deltoid stretch

Instructions:

  • Bring your arm behind your lower back.
  • Use your other hand to hold onto the forearm/elbow.
  • Aim to keep the arm on the side that you are stretching completely relaxed.
  • Pull the arm further across the back.
  • Tilt your torso towards the opposite side of the shoulder being stretched.
  • Aim to feel a stretch on the side of the shoulder.
  • Hold for 30 seconds.

Posterior Deltoid

The following Posterior (Rear) Deltoid stretches target the BACK of the shoulder.

1. Across Body Stretch

posterior deltoid stretch

Instructions:

  • Tie a thick resistance band onto a stationary object at approximately shoulder height.
  • Gently hold onto the end of the resistance band with the hand that is on the same side that you would like to stretch.
  • Step away from the anchor point to increase tension on the band.
  • Bring your arm across your chest.
  • Keep your arm completely relaxed.
  • Use your other hand to pull the elbow further across the body.
  • Aim to feel a stretch on the back of the shoulder.
  • Hold for 30 seconds.

2. Rear Deltoid Stretch

rear deltoid stretch

Instructions:

  • Assume the 4 point kneeling position on the floor.
  • Place your arm across your torso and rest the entire back of the arm on the floor.
  • Lean your body weight into your arm.
  • Turn your torso towards the shoulder that is being stretched.
  • Aim to feel a stretch on the back of the shoulder.
  • Hold for 30 seconds.

3. Prone Stretch

back of shoulder stretch

Instructions:

  • Lie down facing the floor.
  • Reach your arm across your body so that your arm is between the chest and the floor.
  • Relax your body weight on top of the arm.
  • Turn your torso slightly towards the shoulder being stretched.
  • Aim to feel a stretch on the back of the shoulder.
  • Hold for 30 seconds.

4. Side Lie Stretch

posterior shoulder stretch

Instructions:

  • Lie down on your side on the edge of a bed.
    • (The shoulder on the upper side will be targeted.)
  • Hold onto a light weight in the hand of the upper arm.
  • Allow the upper arm to reach across the body towards the floor.
  • Completely relax this arm.
  • Aim to feel a stretch on the back of the shoulder.
  • Hold for 30 seconds.

5. arm Over Head Stretch

overhead deltoid stretch

Instructions:

  • Stand up right.
  • Place your arm over your head.
  • Use your other hand to hold the back of the elbow of the arm being stretch.
  • Pull the arm towards the midline of the body.
  • Aim to feel a stretch on the back/side of the shoulder.
  • Hold for 30 seconds.

Conclusion

Performing Deltoid Stretches is a great way to reduce tightness in the shoulder.

The Deltoid muscles consisted of the 3 different regions: Anterior, Middle and Posterior.

This blog post offers a variety of different ways to stretch each region of the Deltoid.

Aim to try out all of the stretches to determine which one gives you the best results.


What to do next

1. Any questions?… (Leave me a comment down below.)

2. Come join me:

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3. Start doing the exercises!


Disclaimer: The content presented on this blog post is not medical advice and should not be treated as such. It is not intended to be used as a substitute for professional advice, diagnosis or treatment. Use of the content provided on this blog post is at your sole risk. Seek guidance from a healthcare professional before attempting any exercise. For more informationMedical Disclaimer.

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