The trapezius and deltoid muscle groups are essential for stabilizing and providing strength to such bodily functions as lifting, pulling, rotating and climbing. According to the Mayo Clinic, stretching exercises offer a number of health benefits, from increased flexibility to improved circulation and range of motion. Although most practical stretches are designed to isolate individual muscle groups for stretching, some exercises can effectively stretch the trapezius and deltoid muscles at the same time.
Trapezius Stretches
Stretching out the neck is the most common and effective method for loosening tight areas of the upper trapezius muscles. According to the Mayo Clinic, neck stretches should be performed carefully to create a subtle stretching sensation and avoid pain. Begin by bending your head forward and slightly to the right while placing your right hand on top of your head. Feel the stretch that occurs from the added weight of your hand and, if comfortable, gently pull your head downward and hold for 30 seconds before repeating on the opposite side.
Deltoid Stretches
The two most common deltoid stretches are the side deltoid stretch and the behind-the-back deltoid stretch. Quick and effective, the side deltoid involves fully extending an arm and crossing it across your chest so that it rests near the opposite shoulder. Place your opposite hand on the elbow and press gently to activate a deep stretch along the medial area of the deltoids. Next, raise your arm directly above your hand and bend the elbow so that your hand rests on the back of the opposite shoulder. Raise your opposite hand and apply pressure down on your elbow to help deepen the stretch into the outer portion of the deltoids.
Shoulder Circles
Bodybuilding Magazine recommends this loosening warm-up for anyone experiencing tight shoulder, elbow or upper-back muscle stiffness. Begin by standing with your feet just wider than shoulder-width apart and your knees slightly bent. Raise your right shoulder toward your right ear and move it backward, down and up again in a smooth rotation. Extend your arm in a straight line and begin to slowly rotate it in a wide circle while focusing your stretch on the trapezius muscles along your back and the deltoid muscles on your shoulders.
Yoga Stretching
The half moon pose, or ardha chandrasana, is a powerful yoga stretch used to loosen up the entire length of both sides of the body. The Bikram Yoga Richardson web resource suggests beginning this posture by standing with your feet together and your spine straight. Interlace the fingers of your hands so that your pointer fingers point directly upward and stretch your arms as high as you can into the air so that your spine is stretched as high as possible. Take a deep breath and slowly exhale while thrusting your hips to your left and bending your entire body to the right while facing forward. Keep your knees locked and ensure that your hips and shoulders stay in one line. Do not twist as you slowly bend toward the right. Hold the posture for 30 seconds before slowly returning to the erect position and repeating on the opposite side.
