Deltoids are a heavily used muscle located on the front and back of the shoulders. Deltoids allow for a broad rotation of actions that can easily reverse direction with the same amount of strength. While there are a great number of stretch exercises intended for stretching multiple muscle groups on the arm, some stretches are particularly effective for stretching the deltoids.
Side Deltoid Stretch
This stretch crosses the arm over the chest with the reinforcement of your other arm resting across your elbow. Particularly effective for stretching the medial part of the deltoid muscles, this stretch begins by stretching out one of your arms directly in front of you and crossing it over your chest so that it points horizontally across to the opposite shoulder. Place your opposite hand on the shoulder and press gently for 10 seconds before stretching the other arm.
Behind-The-Back Deltoid Stretch
Begin by raising one of your arms straight above your head and crossing it behind your head so that it rests on the back of your opposite shoulder. Raise your opposite hand over your head and press down gently on the elbow of the stretching arm, deepening the impact of the stretch to the medial deltoids. Hold for 15 seconds before advancing to the other arm.
Upward Plank Pose
This yoga pose stretches the deltoids and helps strengthen the arms, wrists and legs. "Yoga Journal" recommends starting this posture in staff pose by sitting on the ground or yoga mat with your legs fully extended and your feet together. Place your palms on the floor directly in line with your hips and slowly press your feet forward while arcing your hips, chest and neck forward and upward, forming a smooth curve from your toes to your head. Keep your arms and legs straight as you align your hips and press your chest upward to achieve the maximum stretch in your deltoids.
Doorway Front Deltoid Stretch
This is a stretch to safely find the edge of your deltoid flexibility. Face a wall or the side of a doorframe and extend your right hand so that it just reaches the surface of the wall. Hold your hand stationary with your palm on the surface and slowly rotate your entire body outward until your head, chest, hips and feet all face the same direction perpendicular to the wall. Hold this stretch for 15 seconds or until completely stretched before moving to the opposite arm.
