How to stretch rear delt?


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By Danielle Hildreth

Why are my rear delts so tight?

Many people have tight rear deltoids and Shoulder muscles, one of the most common issues is the insertion/upper portion of the Lats/Lat. Often due to the Dorsi muscles being overused in vertical pulling actions (Pull-ups, Lat-Pull-downs, etc.) due to the middle & origin portions of the Lats lacking intrinsic control.

Shoulder stretch

  1. Relax your shoulders.
  2. Raise one arm to shoulder height, and reach it across your chest.
  3. Pull the arm slightly toward you with your other arm. This will help you get a gentle stretch. Hold for about 6 seconds.
  4. Repeat 2 to 4 times.

How do you fix rear deltoid pain?

Resting the affected shoulder, icing the area, and taking over the counter anti-inflammatory medication can all help to sooth the pain, while a physiotherapy regimen and some light stretching and massage can help you restore functionality and flexibility.

How do you fix tight delts?

Use your right hand to grab your left forearm. Gently pull your left arm closer to your body until you feel a stretch toward the middle of your left shoulder. Hold the position, breathing deeply, for 30 seconds. Rest, then repeat two more times before switching side.

Why are my rear delts so sore?

One typical source of pain in the deltoid muscle is deltoid tendonitis, which is an inflammation of your rotator cuff and the surrounding muscles and tendons. Deltoid tendonitis can range from mild to severe, and it is a repetitive stress injury common in athletes and people who work extremely physical jobs.

Many things can happen or correlate with having weak or underdeveloped rear delts:

  1. Poor posture.
  2. Increased chance of upper body injuries.
  3. Asymmetries in physique.
  4. Discomfort performing low bar squats.

How do you release tight deltoids?

Roll your shoulders back to sit up tall, allowing your chest to open up, and gently squeeze your shoulder blades together. Moving slowly, carefully straighten your arms. Next, gradually begin to raise your arms behind you, moving only as far as you can maintain an upright posture. Stop once you feel a stretch.

Why are my deltoids so tight?

The most common causes of deltoid pain are overuse injuries and strains. People who use their shoulders and deltoid muscles repetitively, especially athletes, have an increased risk of deltoid injury. A strain can suddenly result from heavy lifting or an accident, such as a trip or fall.

How do I get rid of tightness in my shoulders?

Bend your elbows and bring your fingertips to your shoulders. Take a deep breath and as you exhale, start rolling your shoulders forward as if you were drawing invisible circles with your elbows. Reverse the circles and repeat in the opposite direction. You should feel tension melting from your muscles.

What causes tight shoulders?

Your shoulders may feel tight and stiff as the result of stress, tension, and overuse. Tight shoulders can be also caused by sitting for extended periods, incorrect sleeping positions, and injuries. Poor posture and improper alignment of your body can also play a part.

How do you unlock a tight shoulder?

Sit or stand. Use your good arm to lift your affected arm at the elbow, and bring it up and across your body, exerting gentle pressure to stretch the shoulder. Hold the stretch for 15 to 20 seconds. Do this 10 to 20 times per day.

Popping the shoulder joint in yourself

  1. While standing or sitting, grab the wrist of your injured arm.
  2. Pull your arm forward and straight, in front of you. This is meant to guide the ball of your arm bone back to the shoulder socket.
  3. When the shoulder is back in place, put your arm in the sling.


  1. While standing or sitting, and with your arms by your side and a straight back, slowly lift your shoulders up toward your ears.
  2. Hold here for a few seconds.
  3. Slowly lower your shoulders back down.
  4. Repeat 5 times.

What causes deltoid tightness?

Deltoid pain is usually caused by overusing your deltoid muscle without rest or proper warm-up. This increases your risk for a muscle strain or tear. A strained muscle may also be called a “pulled muscle.”

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