Rear Deltoid Stretch
- Zielmuskel
- Deltoid Posterior
- Equipment
- Body weight
- Körperregion
- Shoulders
- Typ
- Stretching
The Rear Deltoid Stretch is a bodyweight stretching exercise that targets the posterior deltoid by drawing one arm horizontally across the chest. It improves shoulder flexibility and range of motion, and is commonly used as a warm-up, cool-down, or recovery tool for anyone who trains the upper body.
Rear Deltoid Stretch: So führst du sie aus
- 1Stand tall or sit upright with your feet hip-width apart, your spine neutral, and your shoulders relaxed.
- 2Extend your right arm straight out in front of you at shoulder height.
- 3Draw your right arm horizontally across your chest toward your left shoulder, keeping it level at shoulder height.
- 4Hook your left forearm around the back of your right upper arm, just above the elbow.
- 5Pull gently with the left arm until you feel a firm stretch across the back of your right shoulder.
- 6Keep your right shoulder pulled down and your chest square to the front — do not shrug or twist.
- 7Hold for 20–30 seconds, breathing steadily and letting the shoulder relax.
- 8Release slowly, then repeat with the left arm.
Technik-Tipps
- Pull against the back of your upper arm, just above the elbow, rather than levering on the elbow joint itself.
- Exhale as you draw the arm across, take it to firm but painless tension, then deepen slightly on each following breath — forcing the end range makes the shoulder tense against the stretch.
- Keep the stretching arm level at shoulder height; letting it ride up toward your neck moves the stretch off the posterior deltoid.
- Stretch both sides even if only one feels tight, and give the tighter side an extra round to even out shoulder range of motion.
Häufige Fehler
- Rotating the torso in the direction of the stretch, which lets the shoulder travel with the body instead of across it, so the posterior deltoid barely lengthens.
- Shrugging the stretching shoulder upward, which engages the upper trapezius and takes tension off the rear delt.
- Letting the shoulder blade slide forward with the arm, which means the upper arm never moves relative to the shoulder blade and the posterior deltoid never gets stretched.
- Bouncing or jerking the arm to force more range, which triggers the stretch reflex — the muscle contracts against the stretch and the shoulder is more likely to be strained.
Häufig gestellte Fragen
What muscles does the Rear Deltoid Stretch work?
It targets the posterior deltoid — the rear head of the shoulder muscle — lengthening it through horizontal adduction of the arm and relieving tightness after pressing or pulling exercises.
How long should I hold the Rear Deltoid Stretch?
Hold each side for 20–30 seconds. For flexibility gains, repeat 2–3 times per side and perform the stretch consistently after training sessions.
When should I do the Rear Deltoid Stretch?
It works best as part of a cool-down after upper-body training, or as a mobility drill before overhead and pulling movements to prepare the shoulder joint.
Why do I feel the stretch in my upper back instead of my shoulder?
This usually means your torso is turning with the arm or your shoulder blade is sliding forward. Keep your chest square to the front and your shoulder pulled down and back so the arm moves across a stable shoulder blade.
Can the Rear Deltoid Stretch help with shoulder pain?
Gentle stretching of the posterior deltoid can relieve tightness that contributes to poor shoulder mechanics, but consult a healthcare professional before using it to address existing pain or injury.
