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Shoulder Stretches for Your Delts (ALL 3 HEADS)

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Rating: 4.0; Vote: 1

Shoulder stretches for your delts are often overlooked when it comes to a complete stretching routine. Not sure why this is, but regardless this is a problem that you cannot afford to keep making if you want to build bigger, healthier shoulders. In this video, I-m going to show you the three best stretches for your shoulders (front delt, middle delt and rear delt) and how to perform each by the time you are done watching. The key is to first understand the anatomy of the deltoid muscle as well as the individual heads. Once you know this, you can reverse engineer the functions of the muscle head to come up with the perfect stretch for each one. Beginning with the front deltoid, this muscle belly originates on the lateral one third of your clavicle or collar bone. From here, the muscle travels laterally and down your arm to a point on the outside of your upper arm bone. 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 process. The best way to stretch your shoulder anterior delt is to clasp your hands behind your back and begin raising them up as high as you can. Once you have elevated your hands as high as they can go behind your back you now need to focus on getting that clavicle of yours to go as far forward as you can. This is easily achieved by pushing your chest forward as you squeeze your shoulder blades together. From here you should feel a great stretch on the front of your shoulder that you will want to hold for 45-60 seconds. Next, we move onto the middle delt. This is one of those areas of the delts that people actually do try and stretch, though unsuccessfully. This is because we forget to include one of the most important aspects of the stretch to really hit the middle delt. That is, flattening the arm across the chest to drop the insertion further away from the origin at the peak point of the stretch. This shoulder stretch is the one that is likely to make your shoulders feel so much better right away, simply because it is one that you probably haven-t felt this good before. Finally, we have to stretch out the rear head of the delts. This portion originates on the lateral aspect of the spine of your scapula. This is part of your shoulder blade and can be felt by reaching over your shoulder and grabbing onto the ridge that you feel on the top. From here, the posterior deltoid muscle runs around the side of the arm and down to the same point on the upper arm as the other heads. In order to really stretch this muscle head out you want to obviously bring your arm in front of your body (since the muscle brings it behind the body when it contracts. The issue here is that most people tend to want to lift the arm up as they bring it across their chest in order to better hit the rear delt. This is a mistake. Particularly if you have any type of shoulder impingement since this would create a shortening of the intra-articular space that could aggravate an already sore shoulder. Instead, scoop the elbow while dropping your shoulder a bit in order to keep the upward angle without having to risk the impingement that might come from simply lifting your shoulder up. As you can see, the deltoid is a muscle that needs stretching just like any other muscle. Simply thinking that there is only one stretch that will get the job done however is wrong. You need to stretch each head of the deltoid in a specific way if you want to do this most effectively. Try these out and feel the instant relief and when you are ready to get started on a complete training program to stop overlooking anything else in your workouts, head to and get the ATHLEAN-X Training System
Date: 2022-04-22

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Comments and reviews: 10

Sib666
This was incredible! My right front delt pretty much has had a knot for 10 years. I broke my clavicle in several parts in a skiing accident when I was 9 and being a 9 year old I didn't let it heal and kept sledding really big hills and doing all kinds of sheanigans. The bone set in wrong position in several places, especially the head where the front delt attaches and moved my shoulder forward in a more drastic angle. It causes all kinds of funky pain and tightens up the delt, pushing my shoulder even more forward causing bad posture. This stretch also really nicely highlighted my unknown mobility issue on the right side. I can bring up my left hand up my back to the point where my fingertips touch my T1 vertebrae but can barely get half way my shoulderblades on the right side. Thanks so much man, now I can properly work on this long-time injury and better my posture!
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Amie
Hello, I know this is an old video, but if you're still reading comments I hope someone can answer this for me. I'm sure of it that I have an internal rotation on my right shoulder. When I do these stretches am I supposed to pull my shoulder blades down or back at the same time? Some of the trainers say to do that on some stretches and others don't. I don't want to mess this up anymore by doing it wrong. Thank you
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gnehsse
02: 37 - front - hands behind your back, go up as high as you can, stick chest out
03: 10 - middle - make your arm go 90 degrees, push inside of bicep flat against your chest, then grab that elbow with your other hand and push the elbow up
04: 30 - rear - arm straight across your chest, grab triceps, lean forward a little, and try to scoop the arm upward
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SSj
What the actual eff? I was just looking through these videos to see about my shoulder not being able to raise higher on one arm above my body, and I tried the middle delt stretch and INSTANTLY cured my left shoulder. I can now lift it as high as my right one. So glad I rewatched this. This has been hindering my rounded shoulder exercises for days now!
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Gilbert
you couldn't imagine what you have done for me with these stretches. thank you so, freaking much. I have been having shoulder pain for 5-6 YEARS from a decade of workout. ive seen 3 physiologists, god i dunno how many pain killers. But these shoulder stretches gave me that POP i needed to relief my pain. i wanna KISS U (no homo. THANKS!
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Shaidyn
I've been struggling with shoulder pain for weeks. WEEKS. I saw a chiro, a physio, an RMT. they did wonderful things for me but nothing quite hit that pain deep inside. But that front deltoid stretch? The SECOND I started that it was like a world of pain was dropping away. My goodness. I can't thank you enough.
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Steve
Thank you very much. I recently started Kung Fu which requires throwing thousands of punches with my hands starting at the sternum. These full extension centerline punches have wrecked havoc on my anterior deltoids. Each morning it takes about two hours before I can lift my arms beyond shoulder level.
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the. safe. sp0t
Hey Jeff, I have some concerns. I was doing some barbell curls about a week ago. I was on my last rep and my form broke, my left shoulder drew forward as my curl was coming up. I've had some pain, but only when I head to the gym to continue my gains. Any advice on what I could do?
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Newman-s
I-ve had lots of pain in my rear, middle delt and never knew of any good stretches. Doing these, it-s released all the pain I had. A Another good stretch for the front delt is grab the kitchen bench behind the body, lean forwards and stick the chest out
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Ari
Thanks! So informative! I-m really trying to develop upper body flexibility and a lot of conventional stretches just don-t target stuff right especially on stiffer bulkier bodies and I can feel I-m not benefitting and it-s been very frustrating!
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