Deltoid Anterior
Deltoid Anterior
Stretches
Stretches
Deltoid Anterior, SHOULDER Stretch for All standing
Deltoid Anterior, SHOULDER Stretch for All standing
How to perform the stretch:
1. Start in a standing position, making use of a long bar of broomstick
2. Choose the muscle or side of the body you intend to stretch
3. Rotate your torso to place the ‘base’ of the vertical bar 30cm behind your ‘glutes’
4. Rotate ‘frontwards’ again
5. Extend your target shoulder ‘behind’ you, and with a flexed elbow, grasp your hand with the thumb pointing downward, onto the ‘top’ of the bar
6. Keeping your target elbow flexed to 90 degrees and your shoulder in place, slightly flex ‘squat’ at the knees
7. Hold the stretch for 20 Seconds
8. Release the stretch
Deltoid Anterior, SHOULDER Stretch for All sitting
Deltoid Anterior, SHOULDER Stretch for All sitting
How to perform the stretch:
1. Start in a sitting position, placing a yoga block behind you
2. Choose the muscle or side of the body you intend to stretch
3. Extend your target shoulder ‘behind’ you, and with a flexed elbow, place your hand upon the block
4. Keeping your target elbow flexed to 90 degrees and your shoulder in place, slightly flex ‘bend’ forward at the hips
5. Slide your ‘buttocks’ off the seat to increase the stretch
6. Hold the stretch for 20 Seconds
7. Release the stretch
Deltoid Anterior, SHOULDER Stretch for All kneeling
Deltoid Anterior, SHOULDER Stretch for All kneeling
How to perform the stretch:
1. Start by choosing the side of the body you intend to stretch
2. Move into a kneeling position with the target muscle beside a bench, placing a yoga block behind you
3. Extend your target shoulder ‘behind’ you, and flex your elbow, placing your hand upon the block
4. Keeping your target elbow flexed to 90 degrees and your shoulder in place, slightly flex ‘bend’ forward at the hips
5. Move into a ‘sitting on your calves’ position to increase the stretch
6. Hold the stretch for 20 Seconds
7. Release the stretch
Deltoid Anterior, SHOULDER Stretch for Intermediates sitting
Deltoid Anterior, SHOULDER Stretch for Intermediates sitting
How to perform the stretch:
1. Start in a sitting position on a bench, with bent knees and feet on the floor
2. This movement stretches both sides at the same time
3. Extend both shoulders ‘behind’ you, and flex your elbows, placing hands on the bench
4. Keeping your elbows flexed to 90 degrees and your shoulders in place, ‘slide’ your ‘buttocks’ forward off the bench
5. Lower yourself slightly towards the floor to increase the stretch
6. Hold the stretch for 20 Seconds
7. Release the stretch
Deltoid Anterior, SHOULDER Stretch for Advanced sitting
Deltoid Anterior, SHOULDER Stretch for Advanced sitting
How to perform the stretch:
1. Start in a sitting position on a bench, with ‘locked out’ knees, straight legs, and heels on the floor
2. This movement stretches both sides at the same time
3. Extend both shoulders ‘behind’ you, and flex your elbows, placing your hands on the bench
4. Keeping your elbows flexed to 90 degrees and your shoulders in place, ‘slide’ your ‘buttocks’ forward off the bench
5. Lower yourself towards the floor to increase the stretch
6. Hold the stretch for 20 Seconds
7. Release the stretch
Muscle Details
Muscle Details
The Deltoid muscle is the big bulky muscle at the top of the arm and covering most of the outside of the shoulder. It is made up of three different sets of muscle fibres: Anterior, Middle and Posterior.
Origin:
- Lateral 1/3 of clavicle.
Insertion:
- Deltoid tuberosity of the humerus.
Action:
- Anterior fibres – Flexion, horizontal adduction & medial rotation of the shoulder.
Muscle strain injuries caused by forceful or repeated shoulder abduction/flexion overhead activities.