1. A Simple Stretch
While there are a few ways to do side deltoid stretches, you can't go wrong with a simple classic. Stand with your feet about shoulder width apart, making sure that your spine is tall and straight and that your shoulders are relaxed. Keep your gaze straight forward to prevent strain. Simply place one arm across your chest so that it is parallel to the floor. Keep your elbow straight and your palm facing the floor. Actively stretch out through your fingertips as you lift the opposite arm and place a comfortable amount of pressure on the upper side of your elbow. Hold for five to 10 deep breaths and then repeat on the opposite side.
2. Push It
For a deeper stretch for the side deltoids, add an isometric exercise. Begin the stretch in the exact same manner, holding for two to three deep breaths and then push your extended arm into your supported hand, engaging the side deltoid muscles without actually moving the arm. Hold for one or two deep breaths and then relax into the stretch a bit further. Repeat two or three times with each arm.
3. Get Support
Side deltoid stretches can be performed with the support of a stable post or door frame as well. Stand with your feet about shoulder width apart and the side of your body facing the post or door frame. Reach an arm across your body and grip the post or door frame firmly, keeping the arm closest to your support resting at your side. Hold the stretch for five to 10 deep breaths, turning your body out and away from the post or door frame with each exhale to move a bit further into the stretch. Repeat on the opposite arm.
4. Moving Forward
Get a deep side deltoid stretch while stretching the backs of the legs and opening the chest. Stand with your feet a bit further than shoulder width apart and turn your toes in slightly. Intertwine your hands behind your back and inhale deeply, lifting up through the spine. As you exhale, keep your spine straight and lift your arms as high as you can comfortably. Inhale deeply into the stretch and then exhale as you bend forward at the hips. As you lower your chest, swing your arms up a bit higher, keeping the elbows and knees straight. Hold the forward bend for five to 10 deep breaths and then gently come to standing as you exhale. Repeat if desired.
