7 Best Deltoid Stretches for Shoulder Pain Relief
Discover the best deltoid stretches to alleviate pain, increase blood flow, break up stiffness, and improve your shoulder mobility.
Table of Contents
The deltoid is a large, triangle-shaped muscle that sits on top of your shoulder, giving the joint its rounded appearance. It originates from your clavicle (collarbone) and scapula (shoulder blade) and inserts into your humerus (upper arm bone). Its primary job is to stabilize your shoulder joint, allowing it to move up and down, forward and backward, rotate to the side — you get the idea. But certain factors can strain the deltoid, making it difficult to do everyday activities, like putting on a shirt or lifting grocery bags from your car.
Sometimes, an acute injury — like lifting a heavy weight your body wasn’t prepared for — can stress the deltoid. More often, however, deltoid discomfort results from overuse, whether from vigorous workouts (such as swimming) or even repetitive household tasks.
If you feel pain or tightness in your deltoid, your first instinct may be to rest your shoulder completely. However, engaging in gentle stretches and mobility exercises can promote blood flow to the affected area, which supports healing. These movements can also improve your shoulder’s range of motion, helping you feel more prepared to engage in different activities. Read on to learn which deltoid exercises Hinge Health physical therapists recommend for shoulder pain relief.
Interested in getting a personalized exercise therapy plan? Learn more about Hinge Health’s digital physical therapy program and see if you’re eligible.
Our Hinge Health Experts
Claudia Canales, PT, DPT
Kim Anderson, PT, DPT
7 Deltoid Stretches to Soothe Shoulder Pain
These deltoid stretches and mobility exercises help improve flexibility in your deltoids and surrounding muscles. Here’s how you can enhance your shoulder’s range of motion from the comfort of your home.
1. Seated Cross-Arm Stretch
Want expert care? Check if you're covered for our free program →“This exercise stretches the posterior, or back side, of your deltoid,” says Kim Anderson, PT, DPT, a physical therapist at Hinge Health. The posterior deltoid is what enables you to extend your arm backward and externally rotate your arm.
This stretch also targets the rotator cuff muscles, which are your deltoids’ neighbors in the shoulder. By alleviating tension in both your posterior deltoid and rotator cuff muscles, you can increase shoulder mobility and improve your comfort.
How to do it:
Start by sitting in a chair. Fold your arms across your lower abdomen, with one hand holding your opposite elbow from the bottom.
Push that elbow with your hand up and across your body, toward your opposite shoulder.
Relax your arms back to the starting position.
PT tip: “If you feel a pinching sensation or pain at the front of your shoulder, try to relax your shoulder and neck before continuing with the stretch,” Dr. Anderson says. For a more gentle modification, push your arm halfway across your chest instead of all the way across.
2. Sleeper Stretch
Want expert care? Check if you're covered for our free program →“This movement stretches the posterior deltoid and the posterior part of your shoulder,” Dr. Anderson says. It also recruits your rotator cuff muscles, which further helps to stabilize your shoulder joint.
How to do it:
Lie down on your side with your knees bent and a pillow tucked under the side of your head.
Prop the arm that’s on the floor straight up. Rest your other hand on top of that forearm.
Slowly push down on your arm until it’s about halfway off the ground. Hold for a few seconds.
Release, easing up on tension. Slowly guide your arm back up to the starting position.
PT tip: “Make sure you push down on your forearm so that your shoulder can rotate and deepen the stretch,” Dr. Anderson says.
3. Standing Sleeper Stretch
Want expert care? Check if you're covered for our free program →This version of the sleeper stretch offers the same benefits as the lying-down variation. However, if you have balance issues, it may be safer to perform the version that takes place on the ground.
How to do it:
Stand straight with the side of your body propped against a wall.
Prop up your arm against the wall and use your other hand to slowly push your forearm down.
Release and guide your arm back up to the starting position.
4. Standing Chest Stretch
Want expert care? Check if you're covered for our free program →This movement stretches the anterior (front side) of your deltoid muscle, says Dr. Anderson. Stretching the anterior deltoid can help loosen up the muscle so that you can comfortably move your arm forward. When you get a plate from a high shelf in your cabinet, you use your front deltoids. You can perform this stretch at a wall or in a doorway.
How to do it:
Stand next to a wall and reach your arm back to rest against it with your palm facing the wall.
Rotate your body away from your arm. Avoid raising your shoulder toward your ear.
5. Doorway Stretch
Want expert care? Check if you're covered for our free program →“This move stretches the anterior deltoid,” Dr. Anderson says. It’s very modifiable: You can adjust the position of your arms in the doorway, so that you stretch at angles that feel most comfortable to you, Dr. Anderson says.
Leaning your body into the doorway also stretches the pectoral (chest) muscles. Tight chest muscles can also contribute to tightness in your upper back and shoulder muscles.
How to do it:
Stand in a doorway with your elbows bent and each forearm resting on one side of the doorframe. Your elbows should be at about chest height.
Step one foot through the doorway to move your hips and chest forward while your forearms stay in place.
Focus on creating length through your chest and arms.
Move your hips and chest back to relax out of the stretch.
PT tip: If you have pain with overhead movements, keep your arms lower down on the doorframe, Dr. Anderson says.
6. Hand Behind Back Stretch
Want expert care? Check if you're covered for our free program →This stretch improves mobility and flexibility in your upper body, including your shoulder muscles. Specifically, it targets the anterior deltoid by stretching it as you move your arm behind your body. “Be sure to maintain an upright posture while doing this stretch,” Dr. Anderson says. Keep your shoulder blades down and back instead of rounding your posture. This can help prevent your shoulder joints from becoming irritated and increase your mobility, Dr. Anderson says.
How to do it:
Start with one hand near your low back, and the other hand holding one end of a towel behind your head.
Grasp the other end of the towel at your low back so that the towel stretches between your hands.
Move the hand near your head up toward the ceiling. Your other hand will be pulled up along your spine to provide a stretch.
Hold the stretch and keep your lower arm relaxed.
This move offers several benefits. “While this exercise focuses on strength and stability at your shoulder, it can also provide a nice stretch to the anterior deltoid,” Dr. Anderson says.
How to do it:
Start seated on a mat with your knees bent and your feet flat on the floor in front of you.
Put your hands on the mat behind you, with your fingers pointing toward your buttocks.
Press your hips into a tabletop position so your knees, hips, and shoulders are in a straight line.
Press your feet and hands into the mat and use your stomach muscles to help you lift a little higher.
PT tip: You can modify this move by pressing off a chair or the edge of a counter top, Dr. Anderson says. This can help reduce the strain on your shoulder muscles.
The information contained in these videos is intended to be used for educational purposes only and does not constitute medical advice or treatment for any specific condition. Hinge Health is not your healthcare provider and is not responsible for any injury sustained or exacerbated by your use of or participation in these exercises. Please consult with your healthcare provider with any questions you may have about your medical condition or treatment.
Physical therapy (PT) is for more than just recovering from surgery or injury. It’s one of the top treatments for joint and muscle pain. It helps build strength, improve mobility, and reduce pain. And it doesn't always need to be in person.
Hinge Health members can conveniently access customized plans or chat with their care team at home or on the go — and experience an average 68% reduction in pain* within the first 12 weeks of their program. Learn more*.
Personalizing Your Deltoid Exercises
Note: Some of these moves may feel challenging if you’re dealing with a deltoid pain flare. On the other hand, if you’re doing these moves proactively to prevent pain, some may feel subtle or too easy. Working with a Hinge Health physical therapist can help make sure your exercises are the right amount of challenge for you.
Benefits of Deltoid Stretches
When treating a deltoid injury or general stiffness in your shoulder, movement is medicine. Moving your body can increase blood flow to the injured area, helping it heal. Incorporating stretches that target your deltoid muscles is key for managing symptoms and improving mobility. Here’s how.
Improve flexibility and range of motion. “Stretching your deltoids can improve your overall shoulder range of motion,” Dr. Anderson says. This can help you feel even more comfortable reaching behind your back, across your body, or overhead.
Reduces pain. “When you stretch and move your body, it increases blood flow to your muscles and shoulder joint,” Dr. Anderson says. “With consistency, this can help to reduce pain and stiffness.”
Supports posture and movement. Tight deltoids, especially in the front of your shoulder, can make certain positions feel stiff or restrictive. Doing deltoid stretches makes it easier to move your shoulders freely and shift between different positions throughout the day. While there’s no such thing as perfect posture, staying mobile and varying your positions regularly is key for shoulder comfort and health.
Decreases risk of injuries. While no stretch can fully prevent injuries, maintaining flexible shoulder muscles can reduce strain on the joint and surrounding tissues, lowering the likelihood of injuries or discomfort during daily activities.
How Hinge Health Can Help You
If you have joint or muscle pain that makes it hard to move, you can get the relief you’ve been looking for with Hinge Health’s online exercise therapy program.
The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app when and where it works for you.
Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.
See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.
This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.
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References
Elzanie, A., & Varacallo, M. (2024, January 30). Anatomy, Shoulder and Upper Limb, Deltoid Muscle. PubMed; StatPearls Publishing. https://www.ncbi.nlm.nih.gov/books/NBK537056/
Stokey, P. J., Kaur, S., Lee, A., Behrens, K., & Nabil Ebraheim. (2024). Anatomy and Deficiency of the Deltoid Muscle: A Review of Literature. Orthopedic Reviews (Online), 16. doi: 10.52965/001c.115352
Hecker, A. (2020). Deltoid muscle contribution to shoulder flexion and abduction strength: an experimental approach. Journal of Shoulder and Elbow Surgery. doi: 10.1016/j.jse.2020.05.023