Lateral Deltoids - Put Your Hands Up. Put Your Hands Up
In this shoulder series we have been looking at the deltoids.
The delts are situated around the top of your upper and arm and shoulder
They help us lift and rotate your arm as well as working to stabilise our shoulders.
There are three parts to these muscles:
Anterior (front)
Lateral (side)
Posterior (rear).[i]
We have previously looked at the anterior and posterior delts and this week we will look at the lateral delts.
While all delts help to move our arms out to the side, the lateral deltoids are primarily responsible for this. Because of this they are also the muscle primarily responsible for the overhead press (or any everyday activity where we push something upward like lifting shopping to a high shelf).
Photo by baona/iStock / Getty Images
Photo by nd3000/iStock / Getty Images
Falls can also cause strains.[iv]
What happens when we have tight anterior deltoid muscles?
If we have trouble lifting above our heads this can limit us in daily activities and sports. It can also force us to use our front deltoids and worse, still, our lower back for reaching above.
So, I have tight delts…what can I do about it?
Firstly, if you are suffering pain, there are several medical causes, so please consult your health professional for advice. These include bursitis, frozen shoulder and shoulder impingement.
Additionally, here are some things you can do to help with tight lateral delts.
Mobility
Shoulder Pendulum Circles
From a standing position with a soft bend in your knees, hinge forward at the hips. You can use a table to lean on if this helps.
Let one arm hand down.
Move your straight up in a circular motions like you are drawing big circles on the ground with a laser pointer.
Repeat on the other arm.
https://youtu.be/KDci8veiYmI?t=62
https://www.wikihow.fitness/Stretch-Your-Deltoids
Self-myofascial Release (Self-massage)
Lateral Deltoid Foam Roll
Stand side on to a wall.
Place a short roller between your shoulder and the wall.
Roller up and down along the side of your shoulder
https://youtu.be/nf8YNgduW9U?t=76
Yoga
Thread the Needle
Start on all fours.
Reach your right arm behind your left hand.
Place your right shoulder and right cheek on the ground.
Return to all fours.
Repeat on the other side.
Photo by Halfpoint/iStock / Getty Images
What causes tight posterior deltoid muscles?
Poor Posture
When we sit hunched over our smartphones, tablets, laptops and steering wheels, our shoulders a drawn forward which can shorten our anterior deltoids. But this can also weaken our rear deltoids as they are constantly working.
Photo by Comstock Images/Stockbyte / Getty Images
Overuse
When we overuse our posterior deltoids, they can become tight.
Sports that involve throwing are particularly risky for this. Baseball pitchers often get tight posterior deltoids.[iv]
Photo by bmcent1/iStock / Getty Images
What happens when we have tight anterior deltoid muscles?
When our posterior deltoids are tight,
it can reduce our range of motion which can lead to other injuries.[v]
So, I have tight delts…what can I do about it?
Firstly, if you are suffering pain, there are several medical causes, so please consult your health professional for advice.
Additionally, here are some things you can do to help with tight rear delts.
Mobility
Standing Rear Lateral Raise
Stand and hinge at the hips.
With the palms facing forward, extend your straight arms back so you make a ‘T’ shape.
https://dailyburn.com/life/db/365-no-equipment-back-workout/
Self-myofascial Release (Self-massage)
Trigger Ball
Placing a ball between your deltoid a wall (front, side or rear).
Roll against the wall.
https://drnotley.com/self-myofascial-release-of-the-shoulder-deltoid/
Yoga
Thread the Needle
Start on all fours.
Reach your right arm behind your left hand.
Place your right shoulder and right cheek on the ground.
Return to all fours.
Repeat on the other side.
Our posterior deltoid can get tight during the day from hunching over our electronics and playing sport. This can cause poor posture, pain and reduced shoulder mobility. Try these exercises to help loosen and relax those tight shoulder muscles to help you stand taller and move better.
You can also get your FREE 2 week Recharge trial and we’ll go through these techniques with you.
The EVERYDAY can lead to tight shoulders.
Come to Recharge and Move BEYOND the EVERYDAY.
[i] https://www.sportsrec.com/416403-upper-pec-anterior-deltoid-stretches.html
[ii] https://www.healthline.com/health/exercise-fitness/deltoid-stretch#anterior-deltoid-stretch
[iii] https://www.verywellhealth.com/deltoid-muscle-anatomy-4688693
[iv] https://doi.org/10.1016/j.physio.2015.03.3494
[v] https://doi.org/10.1016/j.physio.2015.03.3494