Anterior Shoulder Stretches

The deltoid is the muscle that caps the shoulder and is collectively composed of three muscles: the anterior deltoid, the lateral deltoid and the posterior deltoid. The anterior deltoid, or front shoulder, supports arm movement toward the front of the body, as well as pectoral-related movements. You should perform anterior shoulder stretches after an anterior-shoulder workout, such as swimming or bench pressing.

  1. Lying Front Deltoid Stretch

    • To correctly position yourself for the lying front deltoid stretch, sit on the floor and lean back. As you lean back, place your palms shoulder-width apart, flat on the floor behind your torso. To perform the stretch, scoot your hips forward in the opposite direction of your arms and hands and hold for a few seconds. You can also alter the lying front deltoid stretch by easing your hands back behind you, as opposed to scooting your hips forward.

    Doorway Front Deltoid Stretch

    • Do the doorway front deltoid stretch at the end of a wall, in a doorway or with a stationary bar. To begin, stand with your body facing perpendicular to the wall or stationary bar. Place your palm on the surface of the wall or grasp the bar, holding your arm out slightly lower than your shoulder. Slightly bend your elbow. Now turn your body away from the extended arm, stretching your front shoulder, and hold. Repeat with your other arm.

    Wall Front Deltoid Stretch

    • You can perform this anterior shoulder stretch using a wall or stationary bar. Stand at a wall, facing away; your back should be toward the wall. Bend forward and place your palms on the wall slightly wider than shoulder width. Reach your hands upward on the wall as high as possible, your fingers pointing upward. Now back your buttocks toward the wall and squat down. Hold for 20 seconds.

    Anterior Shoulder Stretch

    • This stretch requires no equipment or props. Extend one of your arms across the front of your body. Grasp the elbow of your extended arm with your other hand. Use the grasp on your elbow to pull your arm across your body and stretch the anterior shoulder. Do not twist your torso as you pull your arm. When performing this stretch correctly, you will feel the tension in the front of your shoulder.