The deltoid is a three-headed muscle that consists of the anterior deltoid, lateral deltoid and the posterior deltoid. The anterior deltoid is involved in many chest-related movements. If this muscle becomes tight, it can alter your posture and can put you at risk for injury. By stretching your anterior deltoid, you can maintain proper range of motion and flexibility.
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Lying Front Deltoid Stretch
To begin, sit on the floor or a mat. Lean back and place your hands flat on the floor behind you. Keep your hands a little wider than shoulder width, and keep your fingers pointing away from your body. To execute the stretch, slowly scoot your hips away from your hands and hold when you begin to feel the stretch. This stretch can also be done by easing your hands backward instead of moving your hips.
Doorway Front Deltoid Stretch
Stand at the end of a wall or in a doorway, keeping your body perpendicular to the wall or doorway. Position your hand slightly lower than your shoulder on the surface of the wall. To begin the stretch, turn your body away from the arm on the wall, and keep a slight bend in your elbow throughout the stretch. Keep turning your body until you feel a stretch in the front of your shoulder. Hold and then switch arms.
Front Shoulder Stretch
Stand up straight with your chest up and your shoulders back; it is important not to slouch. Bring your arms behind you and clasp your hands together. While keeping your hands together behind you, raise your arms up until you feel a stretch in your shoulders. It is important to keep your arms straight but do not lock your elbows and keep your back straight.
If your shoulders are tight, you need to engage in passive stretching. During passive stretching, you will stretch your anterior deltoid to the point of tension and hold for 30 to 60 seconds. This type of stretching will result in lengthening of the muscle and improved posture and function. It is important to stretch after you exercise, especially when the shoulders and chest are involved in the workout.