Deltoids Exercise – Strength training exercises for shoulders
If you are looking to Build or tone your deltoids muscles, this article will provide you with some amazing deltoids exercises for you to work with.
The deltoids muscle group covers most of the part of the glenohumeral joint. These structures are all found on the shoulders. In general, this muscle group is responsible for the reinforcement of the shoulder joints to prevent dislocation. The deltoids muscle group is divided into three parts — the anterior, middle, and posterior deltoids.
The anterior deltoids are responsible for flexion and horizontal adduction of your arms. The middle deltoids are responsible for flexion and abduction of your arms. On the other hand, your posterior deltoids are responsible for flexion and horizontal abduction of your arms. Because they perform lots of arm movements, the deltoids are considered as one of the most important muscle groups of the body. In order to enhance the functions of this muscle group, it is highly advisable for you to regularly perform deltoids exercise.
Deltoids Exercise and Shoulder Disorders
There are various conditions that your shoulders and shoulder joints are at risk for when you do not perform the deltoids exercise. One of these is shoulder impingement. Shoulder impingement is a condition that will predispose your shoulder to have frequent episodes of pain. The intensity of these pain episodes ranges from 2/10 to 10/10, as subjectively measured using the verbal report scale. At the onset of this problem, there may be localized swelling on the area. Therefore, it is not advisable to perform heavy deltoids exercise at this point. Instead, you will be advised to rest for three to seven days or until the swelling subsides.
Studies have shown that the deltoids exercise can decrease the instances of pain from taking place. However, this is provided that the deltoids exercises that are done are initially of low intensity. Aside from that, the deltoids exercise should be gently performed to prevent worse injuries from taking place. This is especially applicable when the shoulder injury is at the acute phase. During the subacute phase of injury, you may try the deltoids exercises that are more difficult and strenuous than those that are performed in the acute phase. Because the chronic phase is also considered a maintenance phase, you will be permitted to perform the deltoids exercise at a “near normal” manner. At this point, the focus of this exercise is to build up stronger reinforcements to avoid the reoccurence of the shoulder impingement syndrome.
The video Below depict the Anatomy and exercises for the deltoids muscle
Performing Deltoids Exercise
Before you perform any types of heavy deltoids exercise, you should first perform some warm up exercises in order to prepare your muscles and joints for the heavy activity. This, in turn, can greatly help in reducing the risks of shoulder injuries. According to various studies conducted in the field of sports medicine, the best deltoids exercises for the warm up phase are the calisthenics. This is more advisable than the usual practice of performing stretching exercises.
Before you perform weight training exercises for your deltoids muscles, it is important for you to assume a proper position. This is done so the effects of the exercises that you will perform will be highly focused on the shoulder muscles. Aside from that, this can also help in reducing the instances of discomfort while performing the exercises. The ideal initial position for the shoulder exercises is the short sitting position. The standing position may also be applicable. The choice for the suitable free weights to use for the exercises will depend on your tolerance to lift and carry the free weights. In case you do not have dumbbells at home, you may also make use of empty mineral water bottles filled with water or sand. Another important thing that you should take note of is to avoid the internal rotation of your shoulders when performing middle deltoid abduction.