(Main muscles involved: Deltoid, Rhomboids, Trapezius, Rotator Cuff)
The following deltoid stretches are designed to improve the flexibility of the deltoid muscles (figure 1). You should discuss the suitability of these exercises with your physiotherapist prior to commencing them.
To begin with, the deltoid stretches should be held for 15 seconds and repeated 4 times at a mild to moderate stretch pain free. Generally you should choose one or two stretches that are most comfortable for you and perform them 1 - 3 times daily. As your flexibility improves, the exercises can be progressed by increasing the frequency and duration of the stretches provided they are pain free.
Figure 1 – Relevant Anatomy for Deltoid Stretches
Arm Across Chest Stretch
Begin this exercise standing tall with your back and neck straight. Gently take your arm across your body using your other arm to take it a little further. Hold at a mild to moderate stretch pain free for 15 seconds and repeat 4 times on each arm.
Figure 2 – Arm Across Chest Stretch (right side)
Anterior Deltoid & Pectoral Stretch
Begin standing tall with your forearm against a wall and your elbow bent to 90 degrees as demonstrated (figure 3). Gently turn your body away from the wall until you feel a mild to moderate stretch across your chest and front of your shoulder without pain. Hold for 15 seconds and repeat 4 times on each arm provided the exercise is pain free.
Figure 3 – Anterior Deltoid & Pectoral Stretch (right side)
For more stretches designed to improve your deltoid flexibility 'Become a Member'
Already a Member?
View the complete article - Deltoid Stretches (Members Only)
Find a Physio
Find a physiotherapist who can assist with deltoid flexibility exercises and rehabilitation.
Physiotherapy Products to Assist with Exercises
To purchase physiotherapy products to assist with exercises click on one of the above links or visit the PhysioAdvisor Shop.
Download the 'PhysioAdvisor Exercises' iPhone App to your iPhone.
Become a Member
Become a PhysioAdvisor Member and gain full access to our complete database of physiotherapy exercises and injury rehabilitation information. For more details see Become a Member.
Return to the top of Deltoid Stretches.