Your shoulders are a body part used often in most sports, especially sports that include a lot of throwing or swinging. Your shoulder muscles, or deltoids, consist of three parts: the anterior, posterior and lateral, or the front, rear and side. Performing stretches like the lateral deltoid stretch offer several benefits to athletes and non-athletes for overall shoulder health.
Lateral Deltoid Stretch
The lateral deltoid stretch is not a complex movement, and you can perform it just about anywhere. Stretch each shoulder separately, and either sit or stand in a comfortable position before you begin. Reach your left arm across your chest toward your right shoulder. Place your right hand on your left elbow and gently pull it in toward your chest until you feel a stretch in the side of your left shoulder. Hold the stretch for 15 to 20 seconds, and then repeat on the other side.
Lateral Deltoid Function
The lateral part of your deltoid muscle is primarily responsible for abducting your shoulder and arm, which means moving it away from the middle of your body to the side. The muscle is triggered and used in conjunction with other muscles for many different movements, such as throwing a ball or swinging a golf club or baseball bat. Weightlifting movements like dumbbell lateral raises use the muscle exclusively.
Overall Stretching Benefits
Since the shoulders are used so often in just about any upper body movement, they are always prone to strain or other injury. When you add in the impact from contact sports like football or hockey, the likelihood is even higher. Keeping your shoulders loose and flexible will allow you to avoid common injuries associated with overuse or overextension of the joint and surrounding muscles. Your range of motion and circulation will improve and your performance may even get a boost, as you enjoy greater freedom of movement.
Considerations
When stretching your lateral deltoid, observe the basic guidelines of stretching, so the stretching itself doesn't cause an injury. Warm up with some shoulder circles, jumping jacks or light jogging to get your blood flowing and warm up your muscles. Breathe freely and evenly throughout the stretch and don't bounce. Stop if you feel any discomfort at any point during the stretch.
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