The shoulder muscles are called your deltoids. Performing stretching exercises for your deltoids increases flexibility and reduces the likelihood of incurring an injury. Strength training exercises for your deltoids strengthen your shoulder muscles and tendons, also decreasing your chances of injury. The front, side and rear deltoids muscles may all be stretched with different exercises.
Behind the Back Shoulder Stretch
One way to stretch your shoulders is to reach your hands behind your back so you can stretch the front of your shoulders and your rotator cuffs. To perform this stretch, stand up straight and look straight ahead. Place your feet a comfortable distance apart. Reach your arms straight behind you and interlace your fingers. Gently lift your arms without leaning forward until you feel a stretch in your shoulders. Pull your shoulders back and keep your arms straight as you do this stretch.
Doorway Stretch
A doorway or pole can be used to stretch your front, or anterior, deltoids one at a time. This is useful because many people will find that one side is tighter than the other. The pectoral muscles of the chest are also stretched, including the pectoralis major and minor. You may feel your biceps stretching as well. To do the doorway stretch, stand inside a doorway and grab the frame with your left hand. Hold the doorway with your hand lower than your shoulder. Step forward and straighten your left arm, but leave a slight bend in your elbow. Then, twist your body slowly to the right until you feel a gentle stretch in the front of your shoulder. Repeat on the other side.
Side Deltoid Stretch
The side shoulder muscle is called the lateral or medial deltoid. This part of your muscle can be stretched by pulling one arm across your body so the side of your shoulder is elongated. To do the side deltoid stretch, sit or stand up straight and cross your right arm against your chest. Use your left to gently pull your right arm by placing your left palm on your right elbow with your left elbow bent. Your elbow points toward the floor. Keep your neck straight and look forward as you stretch. Repeat with the left arm.
Rear Deltoid Stretch
The back of your shoulders can be stretched in a similar way to the side deltoids. You can stretch your rear, or posterior, deltoids by standing up straight or sitting in a chair and crossing your right arm in front of your body. Put your left hand on your right arm and bend your left elbow. Lift your right arm so it crosses in front of your neck and pull your arm toward you until you feel a stretch in the back of your right shoulder. Repeat with your left arm.
