When doing a wide range of shoulder movements or performing simple actions such as throwing, lifting, or pushing - your deltoid plays a role. Without proper functioning of your deltoid, it’d be difficult to maneuver your arms in any way. So, whether you’re experiencing shoulder tightness or just honing in on your upper body stretch routine, you’ve come to the right place!
How To Do Deltoid Stretches: Top 3 to Try!
Below are 3 easy deltoid stretches you can add to your routine. They’re easy to do and only one of them requires an easy access prop (a doorway).
Anterior (and Lateral) Deltoid Stretch: Overhead Arm Stretch
- Stand straight
- Reach one arm over the top (slightly behind) of your head
- Place your other hand on the back of the elbow of the arm being stretched
- Gently put pressure on the elbow, pulling back
- Hold for 20-30 seconds
- Switch sides
Posterior Deltoid Stretch: Bear Hug Stretch
- Stand up, positioning your feet shoulder-width apart
- Extend arms out at shoulder height
- Cross your arms in front, swinging and then wrapping them around yourself
- Pull your arms closer towards your chest
- Hold for 20-30 seconds
- Repeat, switching sides for 2-3 times
Anterior Deltoid Stretch: Doorway Stretch
- Stand in a doorway with feet shoulder width apart
- Hold the the doorway with forearms against it (keeping your elbows bent and above shoulder level)
- Lean forward while keeping shoulders relaxed
- Hold stretch for 10-15 seconds
- Try stepping forward for more a deeper stretch
Check out this short video for a visual on how to do it! As noted in the video, your legs control how much you stretch!
Deltoid Stretch: Understanding the Anatomy
An interesting fact about the deltoid is that it was named after the Greek letter delta. Its unique shape mimics an upside down version of it. [1] If you’ve ever received a vaccine in your arm, it’s usually in your deltoid!
The deltoid has three major parts:
- Anterior (Lifting or throwing)
- Lateral (Most active during abduction)
- Posterior (Rowing or reaching)
The deltoid plays the major role in:
- Stabilizing the shoulder
- Abducting the arm (AKA lifting your arm away from your body)
- Flexing the arm when walking
- Internal and external rotation
Anytime you’re using your upper body, odds are that your deltoids are doing some work. There isn’t a day that you don’t reach for something or extend your arms, so you can likely deduct the reasoning behind keeping your deltoids in top shape!
Benefits of Deltoid Stretches
Stretching on a daily basis (or as routinely as possible) is one of the easiest things you can do to keep your muscles happy! Most importantly the overall benefits of stretching don’t apply to just deltoids.
Improved range of motion
A systematic review revealed that static stretching increased range of motion (ROM), “Good ROM, or flexibility around a joint, is important for the performance and activities of daily living as it allows full usage of the functional range.” [2]
Sports such as the following may experience posterior shoulder tightness:
- Baseball
- Softball
- Tennis
- Volleyball
A study published in the Journal of Athletic Training reports that alterations in ROM can contribute to soft tissue microtrauma and shoulder lesions. The study concluded that proper stretching is essential of lengthening soft tissues and promotes rehabilitation. [3]
Prevention of injuries and muscle strain
The same study notes that poor flexibility goes hand-in-hand with stiff muscles and in turn is associated with a greater risk of muscular injury. [2]
Enhanced performance in sports and daily activities
It may go without saying that if you have a good ROM and consistent progress, you can expect a better athletic performance in the long run.
Tips for Effective Deltoid Stretches
In order to reap the benefits noted in the previous section, here are some important elements to take note of when stretching.
- Remember to warm-up adequately before stretching
- Focus on feeling the stretch in your deltoid
- Don’t stretch beyond what you’re comfortable with
If you’re keen on improving your flexibility, the inventor of the QL Claw also created a superb flexibility program for your lower back! The Lower Back Flexibility Program - Flexible Back 2.0 is a comprehensive program that tackles the stretching component to achieve freedom of movement. This is the perfect regimen for any built up back tension that you may have!
Because let’s face it, effective stretching is a whole body experience. Now that you’ve got your deltoids on point, it’s time to expand your horizons!
Deltoid Stretches: Key Takeaways
It can be easy to overlook the importance of stretching until a certain physical discomfort emerges. Regardless of your commitment to daily stretching, finding the proper moves can help you gain a higher level of flexibility. Don’t limit yourself to the stretches listed on this page, the internet is a great resource and the possibilities are endless!
No matter where you stand with your stretches, remember to listen to your body and be consistent! There are many benefits to reap from stretching - such as the obvious flexibility, better ROM and injury prevention, how can you pass up on leveling up on a newfound (and even pain-free) lifestyle?
Deltoid Stretches FAQ
How do you relieve a tight deltoid?
There are several activities you can try to relieve a tight deltoid. Relief can be achieved via stretching, self-massage, heat therapy, and of course through adequate recovery. Other factors that can contribute to relief include correct posture and staying hydrated.
How to stretch your deltoids?
Check out the stretches mentioned in this article! Easy stretches to try include the doorway stretch, overhead stretch and the well-known cross-body shoulder stretch. Just like the fitness routine you have, it’s important to incorporate stretches in you warm-ups and cool-downs, doing them on a consistent basis.
How to release deltoid muscle
Just like any muscle release, doing things such as stretching, massage, mobility drills or heat therapy can be effective. Our deltoid muscles are not immune to stress, tension, injuries and poor posture. These are only some of the reasons why our muscles can get tight - it’s important to be mindful!
Why are my deltoids so tight?
Just as briefly discussed in the previous question, there are many reasons why our muscles can get tight. Some major contributors are:
- Poor posture
- Lack of stretching
- Repetitive use
- Injuries
- Stress
- Muscle imbalances
Stretching is a great place to start for muscle tightness because you can do it from home and requires little equipment. Additionally, doing these stretches on a regular basis can help prevent any tightness!
Sources:
[1] Elzanie, A., Varacallo, M. Anatomy, shoulder and upper limb, deltoid muscle. StatPearls, 2024.
[2] Bryant, J., Cooper, D., Peters, D., Cook, M., The effects of static stretching intensity on range of motion and strength: a systematic review. Journal of Functional Morphology and Kinesiology, 2023.
[3] Laudner, K., Sipes, R., Wilson, J., The acute effects of sleeper stretches on shoulder range of motion. Journal of Athletic Training, 2008