Your posterior deltoid is the part of the outer shoulder muscle near your shoulder blades and rotator cuffs. Your deltoid works with your back, arm, rotator cuffs and abdominal muscles to move the arms and shoulders in different directions. Stretching your deltoids can alleviate joint stiffness and pain associated with tight muscles and nerves. Incorporate your entire body in your stretches, because your deltoids are connected to adjacent muscles by connective tissues, suggests physical therapist Chris Frederick, co-author of "Stretch to Win."
Standing Posterior Capsule Stretch
Stand with your legs hip-width apart and bring your right arm across your body. Place your left arm over the right wrist or forearm, and gently pull toward your chest. Hold the stretch for five to six deep breaths. Perform the stretch twice on each shoulder. If one side of your shoulder feels tighter than the other side, perform an extra set on the tighter side, physical therapist Gray Cook recommends in the book "Athletic Body in Balance."
Lat and Shoulder Stretch on Ball
Kneel in front of a firm stability ball, and place your hands on top of it in a karate-chop position. Sit back on your feet, and lower your torso toward the ground until it is parallel to the ground. You should feel a stretch in your shoulders, back and armpits. Hold the stretch for five to six deep breaths, and repeat two or three times.
Lateral Flexion Stretch With Rotation
Stand with your legs about hip-width apart. Raise your right arm over your head and lean your torso to your left. You should feel a stretch from your right armpit and shoulders down to your upper hip. Reach your left arm across your body and turn your torso slightly. Hold the reach for two seconds, then return to the leaning position. Perform two sets of 10 reaches each on each side of your body.
Back Reach
Stand with your legs hip-width apart and place your right hand behind your back with your palm facing your back and your fingers pointing up. Push your hand against your spine while maintain an upright posture. Hold the stretch for five to six deep breaths. Perform two sets on each arm.
References
- "Athletic Body in Balance"; Gray Cook; 2003
- "Stretch to Win"; Ann and Chris Frederick; 2006
