Posterior Deltoids - The cause of your rounded shoulders
A few weeks ago we spoke about the anterior deltoid; our front shoulder muscle.
When we sit hunched over our smartphones, tablets, laptops and steering wheels, our shoulders a drawn forward which can shorten our anterior deltoids. This can
further cause our shoulders to hunch forward,
cause bad posture,
put pressure on the back,
fatigue our upper back muscles, and
This week we will look at the posterior deltoid or (rear deltoid). It serves to move our arms backward and outward. We use this to
Reach backward,
Throwing, and
Getting dressed.[iii]
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]
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