Stretching your deltoids can enhance your post-workout recovery after performing shoulder exercises. Light deltoid stretches in between heavy weightlifting may also improve your ability to complete additional sets and to achieve maximal muscle and strength gains. Stretching your deltoids should not cause pain. Patrick Hagerman, clinical assistant professor of athletic training at the University of Tulsa, recommends using repetitions to stretch your deltoids. Hold each stretch for 15 to 30 seconds, then release and perform the same stretch again.
Step 1
Perform 20 light repetitions with exercises that target your anterior, lateral and posterior deltoids. Alternatively, stretch your deltoids after a shoulder workout. Warm muscles are easier to stretch, and stretching cold muscles may increase your risk of injury, says the National Federation of Personal Trainers. Military presses and shoulder presses target your anterior deltoids. Upright rows and lateral raises hit your lateral deltoids, and rear delt raises warm up your posterior deltoids.
Step 2
Stand with your back up against a wall, and your feet approximately 1 foot from the wall. Bend forward at the waist to place your hands as high as possible on the wall, with your fingers pointing up. Sit back to bring your hips and buttocks contact the wall. Squat down until you feel stretch in the front of your shoulders, which are the anterior deltoids, and hold. You may also grasp a bar behind your buttocks with both hands and an overhand grip, then lift the bar up away from your buttocks.
Step 3
Position one straight arm across your chest, and grasp that arm at the elbow with your opposite hand. Push your elbow toward your chest until you feel the stretch at the top of your shoulder, which is your lateral deltoid muscle, and hold. You may also stand facing a stationary vertical pole or post, and grasp the post with one hand at approximately chest-height. Rotate your body to position the arm across your chest, then continue turning away from the post until you feel the stretch, then hold, and repeat with the opposite arm.
Step 4
Straighten one arm across your neck, and grasp that arm at the elbow with the opposite hand. Push the elbow toward your neck until you feel a stretch at the back of your shoulder, which is your posterior deltoid muscle, then hold. Repeat with the other arm. Alternatively, you can stand facing a stationary vertical bar, and grasp the bar with one hand at approximately face-height. Rotate your body away from the bar to bring your upper arm across your neck. Continue turning away from the post until you feel a stretch, then hold and repeat with the opposite arm.
Things You'll Need
- Free weights
