1. Slide
To do lying front deltoid stretches, start sitting on a comfortable surface with your spine straight. Bend your knees, keeping your legs together and placing your feet flat on the ground. Place your hands a bit further than shoulder width apart behind your back with finger pointing away from you. Gently slide your hands back until you feel a stretch in the deltoids and the tilt your pelvis forward as you lift your chest. Breath deeply into the stretch, holding for 10 to 20 seconds before gently lifting up to sitting. Repeat two to three times.
2. Get a Little Lift
Come back up to sitting and extend your legs, pointing the toes. Place your hands about 1 foot behind you, this time turning your fingers so the point towards your body. Inhale deeply and as you exhale, push into your hands and lift your hips, dropping your feet flat to the floor. Make sure that your body is held in a straight line and that your arms are directly below the shoulders. Breathe deeply and hold the position to stretch the front deltoids for 10 to 20 seconds and then gently lower your hips. Repeat two to three times.
3. Building a Bridge
Roll your body down so that you are laying on your back with your arms at your sides and bend your knees, placing your feet flat on the floor. Inhale deeply and as you exhale, press into your feet and lift your hips as high as possible into the bridge pose. Make sure that you keep your buttocks and quads tight to protect your lower back, allowing your body weight to fall into your shoulders. Join your hands under your body, pressing them into the ground and the roll your body up onto your shoulders. Keep your arms on the ground, trying to push them further towards your feet. Breathe deeply as you try to lift your chest and hips, holding for 30 to 60 seconds.
4. Strong Like a Bow
Turn over and lay on your stomach with your arms at your sides and legs together. Lift your heels as close to your buttocks as possible, gripping the outsides of your ankles with your hands. Inhale deeply and as you exhale, pull your arms back by drawing your legs down. Your upper body should lift off of the ground to create a nice stretch in the deltoids and chest. Hold for 10 to 15 seconds and then gentle release, repeating two to three times.
