3 Deltoid Stretch To Prevent Shoulder Injury

Throughout the day, your shoulders go through a lot of work. We use these muscles for lifting, pulling, pushing, reaching, even walking, and sitting up straight. It's no surprise that they sometimes feel tired or tight, as well as achy or feel stiff after a workout. Deltoid stretch is an effective way to keep your shoulders flexible and injury-free.

The deltoid muscle is found near the top of your upper arm and shoulder. Whereas, its primary function is to assist you in various ways, for instance lifting and rotating your arm. This muscle group is primarily in charge of moving your arm away from your body. If you keep these muscles loose and flexible, you will be less likely to suffer from shoulder pain and injuries. Deltoid stretch are a must to keep in a good shape. The deltoid muscle group consist three muscle sections. In addition to good strength, these muscles work together to stabilize your shoulders and give your upper body a perfect posture. 

  • Anterior Deltoid (on the front of your shoulders just above your chest muscles)
  • Lateral Deltoid (along the top of your shoulders)
  • Posterior Deltoid (on the lower back of your shoulder joints)

Each of these three divisions has its distinct functions, in other words they work together to keep our body well functioned. This article will look at specific deltoid stretch that can help keep your shoulders flexible and free of aches and pains.

Deltoid Stretch

What Are the Advantages of Performing a Deltoid Stretch?

Stretching is highly beneficial to your health, and deltoid stretches are no exception. As the name suggests, these stretches primarily target your all heads of the deltoid and can provide various benefits. Deltoid stretches may be beneficial to:

  • Improve your deltoid muscle's flexibility and range of motion
  • Reduce shoulder tightness and tension
  • Enhance your posture
  • Lower your risk of shoulder injury and pain
  • Enhance your athletic performance

Try These Deltoid Stretch

Try incorporating these deltoid stretches into your daily exercise routine to help relieve tightness and prevent pain.

Deltoid Stretch

     1.Dynamic bear hug stretch

Your anterior and posterior deltoid muscles, as well as your chest, are stretched by this dynamic bear hug.

Stand tall with your feet shoulder-width apart, posture tall and straigh and core engaged. Extend your arms wide as if you're about to hug someone. Try to hug yourself when you feel a slight stretch across the front of your shoulders and chest. Keep your right arm on top of your left. Do it until you feel a stretch at the back of your shoulders. Continue for another 30 seconds. Rest for two minutes before repeating two more times.

Deltoid Stretch

      2.Cross-body shoulder stretch

It's one of the best deltoids stretches that one can add to their regular morning routine to have an injury-free day. 

Stand tall, feet hip-distance apart, and core engaged. To achieve good posture, stack your ears over your shoulders, hips, knees, and ankles. Bring your left arm across your body, past your right shoulder. With your right hand, grasp your left forearm. Pull your left arm to your body until you feel a stretch. Hold your position for 30 seconds, breathing deeply. Repeat twice more before switching sides.

Deltoid Stretch

       3.Downward Dog Stretch

This modified downward dog stretch is another good exercise for targeting the chest and anterior delts. It's also one way to improve your posture because it stretches your hamstrings, glutes, and lower back.

Place your hands on top of the desk, arms fully extended. Throughout this stretch, keep your arms, back, and legs fully spread, only flexing at the hips. Take a deep breath in and begin walking your feet around until your body forms a diagonal line as you exhale. Tip your torso to the front and press your hips back, meanwhile extending your arms over your head.

Deltoid Stretch

Advice on Safety For Your Deltoid Stretch

Keep these safety precautions in mind when performing deltoid stretches to stay safe.

Don't push yourself too hard. While deltoid stretches may be uncomfortable, especially if you're stiff, don't stretch until you're in pain.

Don't budge. Ballistic stretching is risky, so avoid bouncing in your stretches unless instructed to do so by your doctor or physical therapist.

Take it slow. Stretches should be slow and gentle, so don't rush through them. Take your time and do them in a controlled motion. 

Before performing these stretches, consult your doctor or physical therapist if you have an acute or chronic injury.

Do not force your body for a stretch if you are unable to perform it properly. Consult a doctor or physical therapist about other options for increasing your flexibility.

 

The bottom line

Deltoid stretch can help improve your shoulder muscles' flexibility and range of motion. These stretches may also help ease stress and tension in your shoulders and reduce the risk of injury when you’re working out or doing a lot of reaching or lifting.

If your shoulder pain or stiffness does not go away or worsens over time, consult your doctor or physical therapist. They can assist you in determining the source of your pain and developing a plan for safe and effective pain relief. 

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