Anterior Deltoid Stretch in Standing
A stretch for the front of the shoulder and chest, also called the front deltoid stretch.
How to Perform
1Stand tall with feet hip-width apart, chest up, shoulders relaxed.
2Place both hands behind your back and clasp them together, or hold a small towel.
3⏱ Hold 10sStraighten your elbows and slowly lift your hands up and away from your back. Do not lean forward. Hold 10 seconds.
4Lower your hands slowly. Repeat this 5 times.
🔁 Repeat this exercise 5 times
Watch the Exercise
Muscles Targeted
Sits at the front of the shoulder. Moving the straight arms behind the body gently lengthens it.
This upper chest muscle moves the arm forward. It may stretch as the arms move back with the chest upright.
Crosses the shoulder and elbow. The straight elbow and backward arm position gently lengthen it.
Lies at the inner front of the upper arm. It may lengthen as the arm moves behind the body.
Helpful For
May ease tightness at the front of the chest and shoulders. Combine it with upper-back strength and movement breaks.
Offers a change from keeping the arms forward. Regular movement matters more than holding one upright posture all day.
May ease muscle tightness after pushing or lifting. Stop for joint pain, pinching or tendon pain.
Practises a small backward arm reach. Stay comfortable rather than lifting the clasped hands as high as possible.
Benefits
- Opens the front of the shoulder
- Improves upright posture
- Improves arm movement behind the body
- Eases tightness in the upper chest
Precautions
- Do not arch the lower back or lean forward
- Lift only to a mild stretch
- Stop if pain at the front of the shoulder or numbness in the hands
- Take care after shoulder dislocation, surgery or rotator cuff tear
Need Professional Help?
Book a consultation to get personalized treatment advice for your condition.
Book on Instagram