How to Do Side Deltoid Stretches

The deltoid muscle is made up of three areas: the anterior, medial, and posterior. This article will teach you the proper technique for safely and effectively stretching each region of the deltoid muscle.

Instructions

Difficulty: Moderate

The Deltoid Stretch

1. To stretch the posterior deltoid, located at the rear of your shoulder, extend your left arm forward and cross it over your chest to the right side shoulder. Take your right hand and place moderate pressure just above the elbow for an easy stretch. Perform the same procedure with your right arm.
2. Your medial deltoids are the middle sections of your shoulders facing outward. To perform an effective medial stretch, extend both arms laterally. From left to right, reach side to side, while keeping your spine in complete alignment with your lower torso.
3. To stretch the anterior section of your shoulders, clasp your hands together behind your back. Keep yours arms straight and simultaneously squeeze your upper back muscles together while lifting up your arms. Hold this position for a good 8 to 13 seconds. You should feel the pull from your chest and front shoulder muscles.
4. Another effective method for stretching the entire deltoid is the shoulder roll. Slowly roll your shoulders forward, backward, and in alternating sequences to benefit properly from this maneuver.

Tips & Warnings

• Keep the movements slow and methodical.
• Don't overextend any stretch.
• Maintain a good body alignment at all times.