Posterior deltoid stretch. Learn more about the movements of the Posterior Deltoid and ways you can strengthen the muscle. Please feel free to contact the Manchester G4 Clinic to speak to a member of the team for any questions that you may have. The cross-body shoulder stretch uses shoulder flexion and adduction as the main movements. *Hold elbow with other arm. Repeat with the opposite arm. May 26, 2022 · The rear (aka posterior) deltoid stretch is what’s called a passive stretch where you’re relaxed and make no contribution to the range of motion. May 27, 2016 · Common Issues: Inhibited/Lengthened Posterior Deltoid: The rear delt is inhibited and lengthened in people with upper crossed syndrome (UCS). Arm Across Chest: Start by pulling your arm across your chest and holding it with your opposite hand. In other words, your posterior deltoid pulls your arm back behind you and rotates your shoulder. Repetitions: Hold for the full prescribed time on one side, then switch sides and repeat. This guide to the best rear deltoid exercises breaks down which ones work […] The shoulder girdle is a common area for injuries because there are so many tendons, ligaments, and small muscles that are responsible for stabilizing the head of your humerus as you use your arms. Feb 13, 2025 · Learn how to perform effective deltoid stretches, including anterior, posterior, and full shoulder techniques, to boost flexibility and shoulder mobility. Here is a great way to stretch that posterior shoulder cuff/capsule that often gets tight, particularly in the dominant arm of overhead athletes. Then you use an outside force (your other arm) to create the stretch. Step 2: Use the opposite hand to gently pull the arm closer to your chest. Warm up We’re going to use a pendular warm up to bring heat and blood into the shoulder joint prior to stretching. Guidance and information on how to perform a posterior deltoid stretch. This program emphasizes early, controlled motion to prevent contractures and to avoid excessive passive stretching later in the protocol. Deltoid Pain Relief Exercises Gentle Stretches Gentle stretches can be a simple yet effective way to relieve deltoid pain. more Purpose of the excercise Stretching the posterior shoulder Target Decreased flexibility in the posterior shoulder Muscles that can be stretched Infraspinatus, teres minor, deltoid Note Sleeper stretch Throwing-related shoulder injury Mar 21, 2019 · This exercise encourages individuals with Frozen Shoulders to stretch their shoulder capsule. Aug 31, 2024 · Posterior Deltoid Stretch with a Resistance Band Using a resistance band for stretching can add an extra element of control and intensity to your stretches, making it easier to target specific muscle fibers. This mobility technique assists in internal rotation and adduction (reaching across your body) of the shoulder which are important motions for overhead athletes. Here are the main benefits: Mar 31, 2023 · Do you want to get rid of shoulder pain once and for all? Try these 2025 three deltoid stretch exercises and say goodbye to the pain. Hold this position whilst you feel the stretch across the top and back of the shoulder. Posterior Deltoid Your shoulders are made up of three deltoids, or muscle heads. Jul 17, 2023 · To stretch this muscle, reverse its action via flexion, internal rotation, and horizontal adduction of the shoulder joint. The purpose of this study was to identify the stretching positions that specifically applied the greatest passive tension on the posterior shoulder capsule by evaluating the elastic characteristics of posterior capsules and muscles in Deteriorated extensibility of the posterior deltoid muscle is one of the factors of posterior shoulder tightness, and improvement in its extensibility is needed. Place your other hand above the elbow and apply a gentle pressure upwards to lift your arm so it points diagonally up and across. Dec 13, 2023 · Stand straight with good posture, feet shoulder-width apart. With the other arm, place your hand on the elbow. Strengthen your posterior deltoids & reduce your risk of injury! Many people have tight rear deltoids and Shoulder muscles, one of the most common issues is the insertion/upper portion of the Lats/Lat. POSTERIOR SHOULDER STRETCHING Shoulder pain commonly is due to an unbalanced shoulder with tight tissues in the back of the shoulder. Preparation Position arm across neck. However, others are easy at-home workouts that might relieve the pain and prevent future bouts of discomfort. The Rear Deltoid Stretch is a fundamental exercise designed to enhance shoulder flexibility and alleviate tightness in the upper back. This stretch can help improve shoulder mobility and reduce the risk of injury. How to do deltoid stretch for anterior, lateral and posterior part of this muscle. Strengthening the muscles that support your shoulder will help keep your shoulder joint stable. So, shoulder stretches like the Sleeper Stretch are crucial if you want to improve. Nader AmerSummary:Stand or sit up straight with your shoulders relaxed. Positioning arm on lower chest stretches side deltoid. What is deltoid muscle stretching? The shoulders do a Sep 9, 2016 · Why Perform This Stretch: This is static stretch to address mobility of the posterior capsule of the shoulder (back of the shoulder). Unless your doctor feels that you have adhesive capsulitis or frozen shoulder, these exercises should not cause pain. Yet, you will never get a truly impressive upper body unless you give the rear delts the attention they deserve. But what Oct 5, 2022 · In today’s article, I’m going to share with you my 13 best rear delt exercises, stretches, and warm-ups for shoulder growth. Repeat with opposite arm. Movement: Take the arm to be stretched and place it across the neck. Push the elbow to the neck with the off arm and hold for the desired time. Safety tips when stretching deltoid muscles. Posterior Shoulder Stretching Program *Bring involved arm across in front of body as shown. This is the best movement to perform before the workout. The constant pull of these tight muscles stretches the scapular retractors and posterior deltoids into a chronically lengthened position Most posterior deltoid stretches will maintain a focus on the back of the shoulder so you should feel it in your triceps and your shoulder blade. Use your opposite hand or a stick to help lift the other hand toward the shoulder blade of the opposite shoulder. However, no study has investigated which shoulder positions effectively stretch the posterior deltoid muscle in vivo. The posterior (rear) deltoid Originating at the outer end of the top edge of your shoulder blade and connecting to the deltoid tuberosity is the posterior deltoid. Therefore, the Feb 12, 2021 · How to stretch the GH capsule The following five exercises will all help to stretch the posterior capsule, unburdening the shoulder of much of its pain and tightness, and leading to greater fluidity of movement, especially in throwing motions. Keeping these muscles strong can relieve shoulder pain and prevent further injury. More precisely, maximal horizontal adduction at 90° shoulder flexion was the most effective stretching position for the posterior deltoi … Discover the importance of deltoid stretches for maintaining shoulder flexibility. Learn how to stretch your shoulder and prevent tightness, pain and injury in just a few simple steps. Generally you should choose one or two deltoid stretches that are most comfortable for you and perform them 1 – 3 times daily. As your flexibility improves, the deltoid stretches can be progressed by increasing the frequency and duration of the stretches provided Mar 30, 2020 · Knowing how to stretch after a workout is important. Pull the band apart while maintaining your proper scapular positioning, return to starting position slowly and repeat for 3 sets of 15 repetitions. Targeted Muscles: Upper and middle trapezius, rhomboids, posterior deltoids. Target Deltoid, Posterior Other Infraspinatus Teres Minor Trapezius, Middle Trapezius, Lower Rhomboids Mar 20, 2024 · Discover the benefits of 10 deltoid muscle stretching exercises for improved shoulder health and enhanced workout performance. Just like the anterior deltoid stretch, you can be in a seated or standing position, as long as you have your spine straight. Step 3: Hold for 20-30 seconds, feeling a stretch across the back of your shoulder. Posterior Shoulder Stretch Muscles Stretched: middle and posterior deltoid Description Stand straight while maintaining the natural arch in your lower back. Learn how to modify the well-known Sleeper Stretch to make it more comfortable and effective. While keeping your back flat (don’t let it arch in order to keep the integrity of the spine and focus the stretch on the trapezius), begin to flex at the hip and bend slightly at the knees. It is a strong transverse extensor and internally rotator of the shoulder. This exercise involves stretching the rear deltoid muscle, which is located at the back of the shoulder. The Rear Deltoid Stretch targets the posterior deltoid muscles, helping to improve shoulder flexibility and reduce tension. It forms part of the deltoid group, which has three main sections—the front, side, and back. This stretch specifically targets the rear deltoids, which are often neglected in many workout routines. Complete __ sets of __ repetitions __ times a day. But you can go one better. May 18, 2023 · Strong posterior deltoids, the muscles at the back of your shoulders, can help improve your posture, and prevent shoulder pain. The posterior deltoid is a key muscle located at the back of your shoulder. We give you all the best rear delt exercises you should be using. We also describe exercises and stretches that can relieve pain and aid recovery. Mar 31, 2025 · Exercises to stretch the muscles of the shoulder. Stretching the muscles that you strengthen is important for restoring range of motion and preventing injury. Jul 12, 2019 · To perform the posterior deltoid stretch, start in a standing or seated position with your spine straight. This stretch is essential for maintaining shoulder health, especially after upper body workouts. It is suitable for individuals of all fitness levels, particularly those who engage in activities requiring extensive shoulder use or those experiencing tightness in the shoulder area. How to Stretch the Back Feb 25, 2025 · Discover the best deltoid stretches to alleviate pain, increase blood flow, break up stiffness, and improve your shoulder mobility. Exercise demonstrated by Dr. Gently pull your elbow in toward your chest. Internal rotation and horizontal adduction are avoided early and then progressed cautiously to avoid excessive stress of the posterior capsule. By Stretching Exercises This handout illustrates some basic range of motion exercises for the shoulder. This will help to improve range Jul 28, 2024 · Functions of the posterior deltoid To effectively build well-rounded shoulders and enhance the size of your posterior deltoids, it’s important to understand the primary movements performed by this muscle: Shoulder extension Horizontal abduction External rotation The key principle for exercise selection When planning a workout routine for the posterior deltoid, it’s important to understand Sep 9, 2020 · Stretching is often used to prevent and treat posterior shoulder capsule tightness; however, the most effective stretching positions are not clearly defined. The primary function of the posterior deltoid is extension, external rotation, and horizontal abduction, to stretch this muscle, reverse the action by flexion, internal rotation, and horizontal adduction shoulder joint. Your posterior deltoid is located at the back of your shoulder. This muscle plays a vital role in everyday movements, like reaching behind you, lifting objects overhead, and even good posture. Topic: 1396932: Deltoid stretches can help improve the flexibility and range of motion in your shoulder muscles. R egular stretching exercise has many health benefits as well as also increases performance and fitness level as well. Reach one arm across your body, using your other arm or wrist Sep 7, 2022 · Here is a great way posterior shoulder mobility drills to hit the posterior cuff/capsule, which often gets tight in the dominant arm of overhead athletes. Pull your arm towards you using your unaffected arm. Mar 5, 2024 · The posterior, or rear, delts don't seem to get much love among gymgoers. Sep 2, 2025 · In this article, learn about the types of deltoid strain, which range from mild to severe. Check them out and try them today! Concentrate the stretch on the right rear delt and holds for 15-30 seconds. Oct 19, 2017 · The posterior deltoid is stretched with horizontal flexion of the arm at the shoulder (glenohumeral) joint. Bring your symptomatic arm across the front of your chest. Hold this position for 10 to 30 seconds. See . Rowing, pull-ups, and other exercises can help to improve posterior deltoid strength. This means it brings your arm back and away from your body. A list of rear deltoid May 12, 2025 · Benefits of the Crossbody Shoulder Stretch This stretch primarily targets the posterior deltoid, the back of your shoulder, and helps release tension in the upper back and neck area. Hold 10 - 15 seconds. Shoulder Stretching Exercises Internal Rotation Behind-the-Back Stretch Place the hand of the affected arm behind your back at the waistline. Introduction to the Rear Deltoid Stretch The Rear Deltoid Stretch is a beneficial exercise that primarily targets the posterior deltoid muscles, enhancing shoulder flexibility and promoting better posture. With your shoulders down and relaxed, reach one arm across your chest, parallel to the floor. May 8, 2022 · This exercise stretches your anterior and posterior parts of the deltoid muscle and also your chest muscles. The Posterior Deltoid is a static stretching exercise, which focuses on improving flexibility of the posterior shoulder musculature, reducing the risk of injury and aids in the muscle recovery All right, guys, we are on the final stretch of the deltoid exercises, and we wrap up with the best exercises for the posterior deltoid. Repeat 2 Times Hold 15 Seconds Mar 13, 2014 · This stretch may be useful for disclocation, impingement, rotator cuff injuries & frozen shoulder. This stretch primarily targets the rear deltoid muscles, which are often neglected in many workout routines. It is one of the essential static stretching exercises to avoid shou External rotation: posterior deltoid, infraspinatus, teres minor You should feel this exercise in the front and back of your shoulder, your chest, and upper back Posterior deltoid/lower fibers stretch Stand up straight. Posterior shoulder mobility deficits often lead to limitations in shoulder internal rotation and horizontal adduction. These stretches help improve your shoulder’s range of motion and flexibility. We list posterior deltoid plyometric, stretches, flexibility, and cardiovascular posterior deltoid exercises with pictures showing how to do the exercises properly. Use the opposite hand for support at the elbow. ) due to the middle & origin portions of the Lats lacking intrinsic control. Discover videos related to Deltoid Stretches on TikTok. By incorporating this simple yet effective stretch into your fitness regimen, you can improve your range of motion, support better posture, and reduce the May 8, 2022 · Deltoid stretch exercise helps to improve flexibility of the deltoid muscles which are located in the top of shoulder joint which are important muscles you can use for your day to day activity. Execution Push elbow toward neck. Shoulder workouts will strengthen Stretching the posterior deltoid is crucial for maintaining flexibility in the back of your shoulder. 5K views 3 years ago Jul 1, 2010 · These posterior rotator cuff muscles, specifically the infraspinatus and teres minor, sustain much stress during the deceleration phase of throwing. Pause and repeat exercise X 5 - 10 times. This counts as one set. Jun 9, 2020 · Make sure with the stretch that you are not eliciting pain in the front of that shoulder, but feeling a stretch in the back of the shoulder. This stretch mainly lengthens the posterior, medial deltoid muscles, and some muscles in the back. They also help improve posture by providing additional support for your back muscles, as well as assisting with core stability. Flexibility and Stretching: Continue all stretching and ROM exercises L-Bar ER/IR at 90o abduction Continue capsular stretch Maintain/increase posterior/inferior flexibility Aug 21, 2025 · Experts explain why stronger rear deltoid muscles are important for posture and athletic performance, and share the best rear delt exercises with dumbbells and other gym equipment. After a shoulder injury or surgery, following a well-structured conditioning program will help you return to daily activities and enjoy a more active lifestyle. Aug 4, 2025 · Discover 8 effective deltoid muscle stretching exercises to improve mobility, ease tension, and strengthen your shoulders for better workouts and posture. Knowing internal rotator release and lengthening techniques can reduce shoulder pain, neck pain, scapulothoracic pain, etc. @ThePhysioFixFlexibility: posterior deltoid shoulder stretch While standing, find an immovable object and place arms slightly wider than shoulder-width. Anterior deltoid stretches and posterior deltoid stretches can both benefit your shoulders, and make exercising and everyday activities easier Shoulder flexion and horizontal adduction affected the extensibility of the posterior deltoid muscle, whereas the effect of shoulder internal rotation was limited. ___________ Mar 22, 2023 · Posterior chain stretches are excellent for the muscles present at the back of your body. Place your other hand above the elbow and apply a gentle pressure, pulling your arm towards your chest. Repeat with the left rear delt. Aug 23, 2022 · Introduction Deltoid stretch exercise assists to increase the flexibility of the deltoid muscles which are located at the top of the shoulder joint and are important muscles the patient can use for the day to day activity. Consequently, these posterior shoulder muscles can be predisposed to increased muscle tightness and therefore, increase your risk for shoulder injuries. NCHPAD (National Center on Health, Physical Activity and Disability) is the nation’s p Jul 16, 2020 · The Posterior Deltoid is part of the superficial muscles of the shoulder. When you use the posterior deltoid, you help stabilize your shoulder, making it easier to Located at the rear of the shoulder (not the shoulder blade), the rear deltoids or, to be more precise, the posterior deltoids are one of three muscle locations within the overall deltoid muscle. Dec 21, 2017 · Winter Stretch: Posterior Deltoid The posterior deltoid aka rear delt is the muscle on the back cap of your shoulder. *Gently flex the bent arm which will pull the other arm across chest until a stretch is felt in the back of shoulder. Discover the power of 3 easy moves - Bent Over Rows, Rear Flys, and Inverted Rows! Oct 30, 2013 · Synopsis Stretching techniques that focus on increasing posterior shoulder soft tissue flexibility are commonly incorporated into prevention and treatment programs for the overhead athlete. Better known as rear delts, this is one part of the shoulders that I’m famously crazy about. Mar 22, 2024 · Welcome to your guide for strengthening your posterior deltoids! As a fitness enthusiast myself, I understand the importance of targeting specific muscle groups for optimal results. The cross over shoulder stretch is effective at stretching the posterior and lateral deltoid heads (the rear and side heads of the three-headed deltoid muscle). Posterior stretch in standing: Take your affected arm across your body to rest the hand on the opposite shoulder. Take your right arm across your Mar 19, 2023 · Posterior deltoid exercises are exercises that specifically target and strengthen the posterior deltoid muscle, which is located at the back of the shoulder. Sep 29, 2023 · Improve your shoulder workout with these 10 best stretches & exercises for rear delts. Learn The Proper Technique And Get Results Fast! Sep 30, 2024 · Whether you're an athlete or simply looking to relieve everyday shoulder tightness, this page can help you find the best deltoid stretches for Jul 19, 2025 · Stabilizing the shoulder joint Optimal pulling strength Improving posture and alignment The Best Exercises for Posterior Deltoid Development There are a few compound exercises that work the posterior deltoids, such as wide grip rows and face pulls. In UCS, the shoulders are internally rotated because the pec major and anterior deltoid are overactive and short. Benefits of Stretching the Deltoids Stretching the deltoids can have a significant impact on our overall health and well-being. 8 ER Stretch with Table ER Cactus Stretch 9 Prayer Stretch Wall Slide 10 Alligator Large Arm Circle 11 Anterior Deltoid Isometric Middle Deltoid Isometric 12 Supine Protraction Wall Protraction 13 Push Up Plus Table Press w Low High High High M erate Low High Modera Dec 3, 2020 · The posterior deltoid is stretched with horizontal flexion of the arm at the shoulder (glenohumeral) joint. Feb 25, 2025 · Discover the best deltoid stretches to alleviate pain, increase blood flow, break up stiffness, and improve your shoulder mobility. Rear deltoid exercises take place most commonly when an exercise is performed in a bent-over position. This bodily placement allows for effective targeting of the rear deltoids. Learn about exercise frequency, volume, timing & more for the fastest way to build your rear delts. It can be done by reaching one arm across the chest and using the other arm to gently pull it towards the body. With cross-body stretching, people will often allow the shoulder to dump forward, defeating the intent of stretching the Posterior Shoulder Stretching Program *Bring involved arm across in front of body as shown. The aim of this study was to verify the effective stretching position of the posterior deltoid muscle in vivo by Posterior Deltoid: Palpation, Manual Therapy and Stretch Mike Wasilisin 8. In this Quick Tip Jenny shows us how to isolate and stretch all three portions of our deltoid muscles: the anterior, middle, and posterior fibers. The Posterior Deltoid Stretch improves flexibility of the posterior shoulder musculature. [1] Oct 21, 2024 · Enhance your Shoulders. Today, we’ll explore effective exercises to sculpt your upper body, focusing on the often-neglected posterior deltoids. , and improve fitness performance. Sep 2, 2024 · Learn how to stretch and relax your deltoid muscles with our comprehensive guide, including tips on preparation, stretching techniques, and injury prevention. The cross-body and sleeper stretch exercises have been described as stretching techniques to improve posterior shoulder soft tissue flexibility and to increase glenohumeral joint internal rotation and Improve Your Shoulder Flexibility And Prevent Injuries With Our Rear Deltoid Stretch Video Guide. Sep 1, 2024 · Unlock stronger shoulders with our comprehensive guide to stretching exercises for deltoids. workout with the Rear Deltoid Stretch! Target your Posterior Deltoid, Infraspinatus, Teres Minor, Rhomboids, and Trapezius for better strength and flexibility. Nov 30, 2016 · Do you work all of your muscles? You should! That includes the rear deltoid. 1. Posterior Deltoid Stretch | DNA Physical Therapy | Dr. May 7, 2025 · Treatment for shoulder pain can include some shoulder exercises that are complex and best performed with the help of a physical therapist, especially after sustaining shoulder injuries. Each of these 3 divisions has distinct functions. The deltoid muscles are the muscles on the sides of the shoulders, coincidentally where the sleeves of shirts would be. 02K subscribers Subscribed Oct 5, 2021 · Posterior Deltoid Stretch Auclair Family Chiropractic 914 subscribers 1. But in my experience, the best way to train this underused body part is with isolation exercises. By incorporating this movement into your regular stretching regimen, you can enhance your shoulder mobility, promote better posture, and reduce the risk of The rear deltoid and posterior capsule of the glenohumeral joint stretch. Do the stretches at least as soon as every day. These exercises can be used for almost all shoulder problems as maintaining range of motion is May 30, 2016 · Next, extend your arms behind your back with your fingers interlocked to stretch the anterior deltoid, and pull one arm at a time throughout your chest with the opposite arm to stretch the middle and posterior deltoid, holding each stretch for 10 to 30 seconds. The following posterior stabilization guidelines are based on both criteria-based and patient specific progression. Place opposite hand on elbow. However, when set up correctly, I rarely find that the sleeper stretch aggravates symptoms. Extend one arm across your body. Tailored for active individuals in Edmonton, this guide provides practical steps, benefits, and FAQs on incorporating deltoid stretching into your routine. Exercises: We are giving you specific exercises for you and your therapist to work on to regain mobility Nov 10, 2022 · Shoulder stretching exercises which are used in the treatment of sports injuries - simple shoulder stretches and partner exercises. Why Focus on Posterior Deltoids? Understanding the significance of posterior deltoids is Oct 11, 2023 · Build strong shoulders with posterior deltoid training. See instructions, pictures and tips for each stretch. Regular stretching exercise have many health benefits and also improve your performance and fitness level. Place your left hand on top of your right elbow. Feb 28, 2022 · To begin with, the deltoid stretches should be held for 15 seconds and repeated 4 times at a mild to moderate stretch pain free. Depending on the cause, you may experience deltoid pain in the back of your shoulder, medial deltoid pain or pain in the middle of the shoulder, or lateral deltoid pain which is the term used for Apr 23, 2024 · Learn what are deltoids definition, & where are they located: anatomy, shape, parts (anterior, lateral, posterior), what functions does it do, nerve & blood supply Nov 8, 2024 · Are you looking to strengthen your upper back, forearms, and shoulders? You’ve come to the right place, because the best rear delt exercises are what you need. Hold stretch. Scott Neubauer of Coastal Health and Fitness in Laguna Gently lean away from the rope so that you can feel a stretch across the back of the shoulder, return to the start position then repeat on the opposite side. Instead, it provides a targeted stretch to the posterior shoulder. Often due to the Dorsi muscles being overused in vertical pulling actions (Pull-ups, Lat-Pull-downs, etc. Details of the muscles stretched, teaching points, variations & related injuries. Use these 14 static stretches to stretch your muscles after each workout. Its primary function is to perform shoulder extension and shoulder abduction. Jun 5, 2025 · To prevent imbalance, do stretches that target the 3 larger deltoid muscle divisions: the anterior delts (on the front of your shoulders just above your chest muscles), the lateral delts (along the top of your shoulders), and the posterior delts (on the lower back of your shoulder joints). Tight tissues in the back of your shoulder push your arm bone (humerus) up into the top of the shoulder creating a pinch and irritating rotator cuff tissues. They should be performed within your comfort zone unless otherwise instructed. This exercise has been developed by the Canadian Chiropractic Guideline Initiative (CCGI) and is based on a systematic review of shoulder pain1 and expert co Jun 29, 2023 · What are the best rear delt exercises? The best rear delt exercises are essential for developing strong and stable shoulders with great definition. Bend your elbow so that your right forearm drops behind your head. Stretching your shoulders with the Sleeper Stretch on the wall can help improve flexibility and reduce pain. As such, almost any time you’re moving your upper arm (whether lifting, rotating, flexing, or extending), the deltoids are typically involved. It’s true that the sleeper stretch position brings the shoulder into a similar position as the Hawkins-Kennedy test for shoulder pain (image here). Sep 3, 2024 · This article provides 6 effective exercises and tips to strengthen the posterior deltoids, an important muscle group for shoulder stability and overall upper body strength. Complete 1 set without relaxing. How to do the best back of the shoulder, rear delt stretch to decrease shoulder pain! A simple at-home mobility stretching exercise to improve flexibility! May 22, 2018 · One of the things that can cause shoulder pain is an impingement problem of the rotator cuff due to a tight posterior deltoid muscle or posterior shoulder capsule. Jun 25, 2023 · Learn how to stretch the posterior deltoid, the back of the shoulder, with 5 different exercises. Learn pain and treatment options to help. Dec 16, 2024 · Here are 8 ★ BEST REAR DELT EXERCISES for targeting and building strong rear deltoids. Oct 30, 2020 · What Conditions Cause Deltoid Muscle Pain? Deltoid muscle pain or rear shoulder pain can be caused by a variety of conditions or injuries, but they generally all involve overuse of the deltoid muscle. Mar 10, 2023 · The posterior deltoids help with many pulling movements and stabilize the shoulder joints. This stretch targets the posterior deltoid and Horizontal Abduction with Theraband Begin this exercise by setting your scapulae into the proper position by retracting and depressing them with a strengthening theraband in your hands about shoulder width apart. These stretches target the muscles around your spine and thighs. Jul 31, 2023 · The Best Stretch for the Deltoids What are some of the best stretches you can do to keep those deltoids strong and mobile? How are they done? Crossbody Rear Deltoid Stretch Stand straight with feet hip-distance apart Engage your core muscles Bring your right arm up to your neck, bending your elbow at a 90 degree angle Reach left hand across and grab just above your right elbow Pull right arm Mar 21, 2025 · POSTERIOR DELTOID MASSAGE The posterior deltoid massage is also known as the posterior capsule massage and is an exercise is to reduce tension through the posterior shoulder. This muscle Discover the best posterior chain exercises and release stretches to help reduce back pain, sciatica, and improve strength Oct 18, 2023 · SHOULDER TIGHTNESS? Discover a powerful Posterior Shoulder Stretch in just simple steps! Step 1: Sit or stand tall. They're often trained as an afterthought, with a few sets of rear delt raises thrown in at the end of a grueling shoulder pressing and side raise session to hit the more showy front and side delts. Jan 7, 2016 · So let it be clear that the purpose of this post is to show you how to effectively stretch the posterior and inferior portions of your shoulder capsule, which will help ensure that your arm bone can go through normal downward gliding with all overhead activities, which is essential to preventing common shoulder ailments like impingement, frozen shoulder, and bursitis. Jun 10, 2021 · Posterior deltoid: The muscle that runs behind the shoulder. Begin in a standing or seated position with your spine straight and shoulders relaxed. Grasp the elbow with your good hand, gently pushing the elbow back and keep pressure on as you pull the elbow and arm across your chest until you feel a stretch. Relieve tension and strengthen your deltoids today! Dec 28, 2017 · Posterior Shoulder Stretch - Shoulder Pain? . These muscles connect your collarbone and shoulder blade to your upper arm. Mar 27, 2023 · Best posterior shoulder muscle exercises discussed by Julian Corwin. It is imperative to discuss the benefits of stretching the rear deltoid muscle, as well as specific stretches that can be done to target this muscle effectively. They are used when performing side ra This video shows you how to do a posterior shoulder stretch, also known as the "sleeper stretch". Its main role is arm extension, or moving your arm backwards behind your body. These posterior deltoid exercises are the best for weight lifting and can be completed by men or women. In order to get a good stretch on the anterior deltoid you will have to create as much of a gap as you can between these two points without sacrificing the integrity of your shoulder joint in the Sep 26, 2024 · Discover effective deltoid stretches to enhance shoulder mobility, improve flexibility, and prevent injury. The Rear Deltoid Stretch is an effective exercise designed to improve flexibility and alleviate tension in the shoulder region. Relax your shoulders. 17M views. Posterior deltoid stretch ("Cross arm stretch" Shoulder horizontal abductors stretch, standing; 03) Bring your symptomatic arm across the front of your chest. Muscle anatomy and posterior deltoid pain is included. Why Stretch? The posterior shoulder often gets tight from daily activities, desk jobs Posterior Capsule contraction is a huge part of many shoulder problems. Stretching and strengthening the muscles that make up the posterior or back of your shoulder, in addition to correcting your posture throughout your day, should help with decreasing your shoulder/ arm pain and improve your mobility. Learn how to improve your posture, range of motion, and flexibility with simple and advanced techniques, and get ready to strengthen your shoulders like never before. Lift your right arm straight above your head, reaching towards the ceiling. Bodyweight rear delt exercises play a big part in any fitness routine meant for building muscle (1). See more videos about Rear Deltoid Machine, Deltoid Workout, Deltoid Exercise, Deltoid Dumbbell Workout, Rear Deltoid Workout, Rear Deltoid Fly. hdpfel qsel pkiuqjqn qeucwp weacn cadesu wbtmxk zxnj uovb aqnns