The deltoid muscle is a muscle group whose main function is to move the arm away from the body. Exercises to flex and relax the deltoid muscles are helpful in preventing shoulder pain or injury. In addition, you need to maintain muscle balance by stretching the three largest parts of the deltoid muscle: the anterior deltoid (located on the front side of the shoulder directly above the chest muscle), the lateral deltoid (located along the top side of the shoulder), and the posterior deltoid (located on the shoulder). upper back just below the shoulder joint). Each part of the muscle has a different function.
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Method 1 of 3: Stretching the Anterior Deltoid Muscle
Step 1. Stretch the anterior deltoid muscle which is on the front of the shoulder by interlacing your fingers in your lower back
Start the exercise by standing straight with your feet hip-width apart. Relax the shoulders so that the shoulder blades are close together on the left and right sides of the spine. Interlace your fingers on your lower back, then lift your hands away from your lower back while straightening your elbows until your shoulder muscles are stretched. Hold this position for 15-30 seconds.
- Make sure to stay upright while stretching the deltoid muscles. Don't lean forward.
- If you have trouble interlacing your fingers behind your back, hold the ends of the towel with both hands.
- Do this movement 2-3 times.
Step 2. Perform internal rotation by rotating the upper arm muscles to stretch the anterior deltoid muscle
Lie on your back while extending your right arm out to the side at shoulder level. Lift your right palm off the floor so that your right elbow forms a 90° angle and your right upper arm is perpendicular to your body. Slowly lower your right palm to the floor until your forearm touches the floor beside your waist. Hold this position for a few seconds, then raise your hands to the starting position. Do this movement 3-4 sets, 20 times per set. When you're done, do the same movement by extending your left arm to the side.
Lower your forearm to the floor as far as possible as long as it's not painful. If you can't do this movement 3-4 sets when you start practicing, don't push yourself. Increase the reps of the movement gradually each week
Variations to Increase Exercise Intensity:
If this stretch feels light after you have practiced regularly, stretch it while holding dumbbells to increase the intensity of the exercise. Reduce the repetition of the movement the first time you practice using dumbbells. Stop this exercise if your arm hurts.
Step 3. Use the door frame to stretch the anterior deltoid muscle
Stand near the door frame with your feet hip-width apart. Place your right hand on the door frame slightly lower than your shoulder while bending your right elbow slightly. Slowly rotate your body back until your right shoulder is stretched, then hold this position for 10-20 seconds. Repeat the same movement by placing your left hand on the frame to stretch your left shoulder.
In addition to using door frames, you can practice while holding onto a vertical wall or post that doesn't move
Step 4. Do the bridge posture
Start the exercise by sitting on the floor, bending your knees and placing your feet on the floor. Place your palms on the floor directly under your shoulders while pointing your fingers back. After taking a deep breath, engage your core muscles to do the bridge posture. While exhaling, press the soles of your feet and hands to the floor, then slowly lift your buttocks until your body and thighs are parallel to the floor. Straighten your knees one at a time without lowering your buttocks to do the bridge posture. Relax your neck and point the top of your head toward the floor. Hold this position for 30 seconds while breathing heavily, then slowly lower your buttocks to the floor.
- Maybe you haven't been able to hold on for 30 seconds the first time you practice. Do the bridge posture for 5 seconds, then gradually lengthen the duration.
- While holding on, breathe deeply, calmly and regularly. Inhale through the nose, exhale through the mouth.
Variation:
In addition to doing the bridge posture, do the plank (plank posture) to work the shoulder muscles as a whole. Perform these two postures alternating 3-5 times each while holding for 5-10 seconds each repetition of the movement.
Method 2 of 3: Stretching the Lateral Deltoid Muscle
Step 1. Begin the exercise by performing basic movements to stretch the lateral deltoid muscle
Stand straight with your feet hip-width apart. Extend your right arm in front of your chest in line with your shoulder while slightly bending your right elbow. Hold your right elbow with your left hand, then press your right elbow toward your chest. Hold this position for about 30 seconds. Relax your right arm, then do the same movement by extending your left arm in front of your chest, then pressing your left elbow to your chest.
Gently squeeze your elbows until your arms are slightly stretched. As you stretch, relax your shoulders so that the shoulder blades approach each other on the left and right sides of the spine
Step 2. Swing your arms like a pendulum
Stand at the table with your feet hip-width apart. Place your right hand on the table to lean on, then lean forward. Swing your left arm back and forth like a pendulum without moving your body. Then, swing your left arm left and right, then make a circle with your left hand. After that, reverse direction and do the same movement by swinging the right arm.
Perform this exercise by swinging both arms one at a time for 2 sets each, 10 reps per set. When leaning forward, keep your back straight, pull your shoulders back slightly, and bend your knees slightly
Step 3. Place your forearms on your back to stretch the anterior and lateral deltoids
Stand straight with your feet hip-width apart. Bend your right elbow 90°, then place your right arm on your back. Then hold your right elbow with your left hand, then pull it to the left until your right shoulder is stretched. Hold this position for 15-30 seconds, then relax your right arm. Repeat the same movement by pulling the left elbow with the right hand.
Do this movement to stretch both shoulders 3 times each while breathing deeply while pulling your elbows. Relax your shoulders so that your shoulder blades come close to each other on the left and right sides of your spine
Tip:
The flexibility of the two shoulder muscles may differ so that when the elbow is pulled, one arm feels stiffer than the other. Muscle condition is not balanced if you experience this. However, muscle flexibility will be balanced if you stretch both arms regularly.
Method 3 of 3: Stretching the Posterior Deltoid Muscle
Step 1. Begin stretching the posterior deltoid muscle by extending your arms in front of your chest
Relax your shoulders and pull your shoulders back slightly so that the shoulder blades are close to each other on the left and right sides of the spine. Extend your right arm in front of your chest in line with your shoulder, then hold your right upper arm with your left hand. Slowly pull the right arm to the left until the back side of the right shoulder is stretched. Hold this position for 30 seconds, then relax your right arm for 30 seconds. Do the same movement to stretch the left shoulder.
Stretch both shoulders 4 times each. Make sure you hold your upper arm as you stretch so you don't squeeze or pull your elbow
Step 2. Do the deltoid stretch while lying on your side to activate the shoulder support muscles
Begin the exercise by lying on your right side while straightening your right arm perpendicular to your body and bending your right elbow 90°. Gently press your right arm with your left hand until your right shoulder is stretched. Hold this position for 30 seconds while breathing deeply, then relax your right arm for 30 seconds. Repeat the same movement while lying on your left side.
Stretch both shoulders 2-3 times each while holding for 15-30 seconds for each rep
Warning: Do not bend or squeeze your wrists while doing this stretch.
Step 3. Perform horizontal abduction while lying face down
Start the exercise by lying face down on a bed or bench (to practice lifting weights) while hanging your right arm down. Then, slowly raise your right arm to shoulder height while straightening your elbow. Slowly lower your arms down again. Do this movement 3 sets, 10 times per set. When you're done, do the same movement by slowly lifting and lowering your left arm.
