Muscle of the month - Deltoid Group

The Deltoid muscle group consists of the anterior deltoid (front) Medial deltoid (side) and Posterior deltoid (back). The deltoid attaches at the clavicle, scapula and upper humerus bones. The function of the group is to assist in extension, flexion and adduction and to abduct and rotate at the shoulder joint.

Frontal raise, lateral raise and posterior lift.

Humans are frontal thinking people, meaning they pay more attention to the front of their bodies than the back. Exercisers generally focus more on chest, abs and quads than upper and lower back and hamstrings, possibly because we don't often see the backsides of ourselves. Working the back of your body will develop the front of your body to be tall and stronger. All three of the deltoid muscles should be worked to create a strong frame and avoid rounding through the spine.

Frontal Raise: Stand with your feet hip width apart, knees soft, neutral alignment. Use a dumbbell or barbell, holding with the palms facing downward, shoulders pulled back and ribcage pressed down. With a soft elbow extend the arm upward to shoulder height. At the top of the lift (with dumbbells) rotate the hands slightly inward and downward as if pouring water from a jug. Return to start position slowly and with control.

Lateral Raise: In a seated position keeping neutral alignment use either dumbbells or a pin-select machine. Bend the elbow to a 90 degree angle keeping the elbow in line with the shoulder from the side view. Press the elbows upward to shoulder height keeping the hands in line with the elbows and forearm parallel the floor.

Posterior Lift: with your feet hip width apart, knees soft, neutral alignment. Use a dumbbell or barbell, hold the weight behind the body with the arms extended, palms facing forward, shoulders pulled back and down and ribcage relaxed downward. Lift the weight up and away from the hips keeping the shoulders set.

Stretch of the Month:

Standing with the feet hip width apart, relax the arms the side of the body, lift the left ear away from the left shoulder, relaxing both shoulder downward. Repeat on other side.

In same position pull left arm across the chest, draw the left shoulder downward and backward to stretch the posterior deltoid. Repeat on other side.

In same position, clasp the hands behind the back and press downward from the shoulder into the hands.

To increase range of motion in the shoulder joint stand in the same position, extend the arms to the sides of the body slightly lower than chest height. With the palms facing forward gently press the arms backward until light tension is created.