Rear deltoid stretch

When some complex symptoms occur in the human body, we need to find ways to solve them. For example, the deltoid muscle is an important part of the human body, but it is often prone to strain or stretching problems. Especially for women, because they care a lot about their body shape and weight, it is best to find an effective way to scientifically treat the deltoid muscles. How to do the rear deltoid stretch?

1. How to stretch the rear deltoid

Take the right side as an example for stretching the posterior deltoid muscle, see the picture below. Stretch one arm and place it in front of your body. Bend the other hand at the elbow and fix it behind the right side. Use force to stretch your right arm to the left side. Hold this position for 10-30 seconds.

For the rear deltoid, 1 inch (2.54 cm) is equivalent to 1 mile (1.6093 km) of movement, and the full range of motion is no more than 2 inches. Therefore, every little bit of added range of motion that you can gain in your rear deltoids is absolutely essential. First, change the connection between your mind and your muscles to avoid engaging your back, trapezius, and anterior and lateral deltoids. The movement of the arms contracts and stretches the posterior deltoids, minimizing the movement of other muscle groups.

Number of exercise sets

frequency

Seated barbell press 4* 8-10

Seated side raise 4 10-12

Seated dumbbell lateral raise 4 10-12

Seated dumbbell press 4 10-12

* A light warm-up for 1 set, 20 reps/set

2. How long does it take to train the rear deltoid muscle?

The posterior deltoid muscle is another very difficult part to train besides the forearm and upper edge of the pectoral muscles, and it requires long-term training. And because this part of the body is not easily subjected to stress in daily life, it requires heavy weight stimulation, and exercises such as bent-over dumbbell rows should be done continuously. This part is somewhat different from the abdominal muscles and pectoral muscles in that it must have a certain dimension before it can take shape. Otherwise, if you want to take shape you have to eat more and exercise more, about half a year.

3. Stretch method for the anterior and middle deltoid muscles

1. Anterior deltoid stretch

The practitioner stretches his hands straight behind the body, interlocks his fingers and stretches them backwards, and maintains this position for 10-30 seconds.

2. Middle deltoid stretch

Stretching the middle bundle of the deltoid muscle requires placing a support object on the stretching side, such as a soft plastic ball, towel, etc., please see the picture below. Place the arm on the stretching side behind the body, and with the other hand, grab the wrist of the arm on the stretching side and stretch it. Hold this position for 10-30 seconds.