The deltoids are the great forgotten when we finish training and we are in the stretching turn. We already know how important it is to train several times a week, but today we will see how stretching improves our health and can even get rid of painful contractures.
Stretching is very important, because when we play sports, the body releases lactic acid, and that is why the muscles shrink and we feel those painful stiffness. By stretching slowly and consciously, we are eliminating that shrinkage, granting the flexibility that the muscles enjoy. That's why it's so important to stretch after training.
In this case, today's protagonists are the deltoids. Some muscles that are in the upper part of the shoulders, and that thanks to the fact that They are divided into 3 sections, we are able to move our arms in different directions.
anterior deltoid stretch
We are going to see a series of exercises with which we will be able to stretch the anterior deltoids and release them from the pressure after physical effort. Let's remember that they are muscles found in the shoulders, so they are in motion all day and more when we train.
hug hands behind back
We cannot deny it, it is a movement that we did a lot when we were little to see how far our arms could reach and if we could intertwine our own fingers behind our backs.
Well, now, in adulthood, it is a perfect exercise for stretch deltoids.
- We just have to bring our arms back and hug our hands or grab each other by the wrists, whichever is easier for us.
- We maintain the posture for about 15 seconds and release.
- The arms should slowly return to their starting position.
cross arms behind back
It is similar to what we have explained previously. Instead of intertwining our fingers, what we are going to do is cross our arms, just like doing them across the chest, but this time behind the back. It requires a lot of agility and flexibility.
- When crossing our arms we must hold our elbows so that the stretch is effective.
Be very careful, since not all of us can perform this movement. It is best to choose another stretch if this is difficult for us or we feel pain.
stretching out the arm
This exercise is usually done regularly when we become aware of the importance of stretching after training. What's more, we must not only stretch the worked area, but the whole body.
- We stop at the entrance of a door or in front of a column.
- We place our feet at the height of our shoulders.
- We put the palm of the open hand a little below the height of our shoulder and stretch the whole arm. As if we passed by and the hand remains hooked.
inverted frog
A posture that can be done in many different ways, and that depends on the flexibility of each one. We are referring to the position that appears in the previous image. There are those who put their palms flat on the ground and others who do not, there are also those who arch their backs more and there are those who cannot, each one who reaches as far as he can.
- We hide our legs under our body and arch our backs backwards.
- At first we can only brush the surface with the tips of our fingers, but when we gain elasticity we will be able to place our elbows on the mat.
The important thing here is to feel that we are stretching the shoulders and chest, while repositioning some vertebrae. Is a very common posture in yoga and pilates.
bridge or arch
https://www.youtube.com/watch?v=tG3ruJ-vKf0&ab_channel=PAOLATINA
As children we were taught to do the bridge, and not all of us know how to do it now in adulthood, so if we do know how to do it, we can use this exercise to stretch the anterior deltoids. A posture that requires strength in the arms and good stability of the body in general.
- We are curving our body bringing feet and hands closer.
- We place our hands on each side of our head and with a little momentum, we stretch up.
In order for the arms to stretch properly in this pose and the deltoids as well, you have to place the palms flat on the surface and the hands out of body. It is a bit difficult and uncomfortable, but this way we take advantage of it to stretch more muscle groups and also the spine.
Pendulum
It may seem weird, we know, but experts also recommend this movement to stretch anterior deltoids, even if it doesn't seem like it.
To perform this stretching exercise, what we have to do is find a stable, flat surface with a certain height, for example, a table.
- We stand on the edge and support one arm, with the palm open and lean the body slightly downwards.
- The arm that remains free, without a table, we leave it hanging and We perform the pendulum movement slowly for 30 seconds.
rear deltoid stretch
It is a series of exercises with which we will be able to get rid of that tension that accumulates in the deltoids after hard training.
arm over arm
It is suitable for everyone, but it needs some practice and technique, otherwise we will only be wasting time. If we are not capable, it is best to choose another exercise from this compilation and continue with the stretching.
- We try to create a square between our chest and our arms.
- To stretch we just have to pass one arm over the other and we stretch with the help of the hand grasping the elbow.
Lateral head lift
Yes, by stretching the head, we can also stretch the deltoids. Here we have to be very careful, since we are talking about the neck and it is a very delicate area. This stretch can free us from possible contractures that form in the neck, even reaching the trapezius or rhomboids.
To do this stretch we just have to:
- Standing or sitting upright and with one hand push our head to the opposite side of the shoulder we are stretching.
- We must maintain the posture for about 30 seconds and help the head to return to its original position slowly.
make circles with the shoulders
Very simple, and it is usually used as a warm-up stretch, but we already know that we can also do it after training. It is very simple, and everyone can do it, even children and the elderly with mobility problems.
To perform this simple exercise we just have to stand or sit with our arms relaxed and down.
- We have to raise our shoulders, then forward, now down, and then back. That is to say, make circles with them clockwise, and vice versa.
arms in front
If we see that this is a bit complicated for us, we can choose any other exercise to stretch the deltoids from among all those in this compilation.
- We interlock our fingers and send our arms in front of our chest, as if we were going to push something, wait a few seconds and slowly recover the original position.
- It is important that the palms of the hands face forward for the stretch to be done correctly.