Rear Deltoid Stretch
Step by step
How to perform
- With your other hand, gently grasp the elbow of your extended arm and pull it across your chest, keeping your arm parallel to the ground.
- Pull until you feel a stretch in your rear deltoid, which is located in the back of your shoulder.
- Hold this stretch for about 20 to 30 seconds, making sure to breathe deeply and evenly.
- Release and repeat the stretch with your other arm.
Overview
About this exercise
The Rear Deltoid Stretch is a beneficial exercise primarily targeting the rear deltoids, improving shoulder mobility, flexibility, and relieving tension or pain. This exercise is ideal for athletes, office workers, or anyone who experiences stiffness or discomfort in their shoulders due to prolonged periods of inactivity or repetitive movements. Incorporating the Rear Deltoid Stretch into your routine can help maintain good posture, prevent shoulder injuries, and enhance overall upper body strength and performance.
Coaching cues
Form tips
Extend your arm across your body at shoulder height. Don't let your arm drop or raise too high as it can lead to strain. Your arm should be straight but not locked at the elbow.
Use your other hand to gently pull your extended arm closer to your chest until you feel a stretch in your shoulder. Avoid pulling too hard as it could cause injury. A gentle, steady pull will be more beneficial.
Hold the stretch for about 15-30 seconds, breathe normally and then slowly release. Rushing through this process or holding your breath can cause muscle tension and reduce the effectiveness of the stretch.