Deltoid

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Deltoid
Deltoid
• This muscle has a triangular shape like the
Greek letter delta
• Superficial and easy to palpate and found at the
anterior, lateral, and posterior shoulder
• Anterior deltoid lies next to the clavicular head
of pectoralis major
• Posterior to the deltoid are the infraspinatus,
teres minor, teres major, and triceps brachii
• The deltoid has three parts:
– Anterior
– Middle
– Posterior
Origin:
Anterior Deltoid:
Lateral 1/3 of clavicle
Middle Deltoid:
Acromion Process of
Scapula
Posterior Deltoid:
Spine of Scapula
Insertion:
Deltoid tuberosity of
humerus (middle
lateral shaft of
humerus)
Deltoid Actions
•
Anterior Deltoid:
– Shoulder Flexion
– Shoulder Medial Rotation
– Shoulder Horizontal Adduction (weak, synergist to
pectoralis major)
– Stabilizes the shoulder during abduction
• Middle Deltoid:
– Shoulder Abduction
• Posterior Deltoid:
– Shoulder Extension
– Shoulder Lateral Rotation
– Shoulder Horizontal Abduction (strong)
– Stabilizes the shoulder during abduction
Integrated Functions of Deltoid
• All:
– Assists in dynamic stabilization of the glenohumeral
joint during functional movements
• Anterior Deltoid:
– Assists in eccentric deceleration of shoulder
extension and lateral rotation
• Middle Deltoid:
– Assists in eccentric deceleration of shoulder
adduction
• Posterior Deltoid:
– Assists in eccentric deceleration of shoulder flexion,
medial rotation, and horizontal adduction
Standing Overhead DB Shoulder Press
Preparation :
• Begin with good
posture, shoulder
blades retracted and
depressed.
• Maintain good posture
throughout movement,
with stability through
the abdominal complex
and neutral spine
Instructions for Exercise
Movement :
• Position feet shoulder width
apart, pointing straight
ahead.
• Start with the dumbbells at
shoulder height, palms
facing forward.
• While maintaining total body
alignment, push the
dumbbells overhead.
Other progressions:
dumbbell, cables, tubing,
stable to unstable surfaces
Safety Considerations
• AVOID letting your back arch at
ANYTIME (this may indicate
tightness in the lats and a stretching
program should precede loading of
this exercise).
• Watch the hips (to ensure frontal
plane stability)
• Watch the scapula to see if there is
excessive protraction. (‘winging’) –
this may indicate an unstable GH
joint
Safety Considerations
• Avoid laterally rotating the shoulders in
the frontal plane, it stresses the shoulder
capsule and glenohumeral ligaments which
can cause anterior shoulder instability
(your hands should be seen during the
exercise)
• Avoid presses behind the head
• Seated DB presses on a bench should be
avoided because of the stress on the
shoulders and lower back
Bilateral Shoulder Press Using Cables
Preparation :
• Maintain a tall body
line throughout this
exercise, good stability
through the abdominal
complex and neutral
spine angles
• Initiate a thorough
dynamic warm up prior
to starting this
exercise -this engages
the nervous system
Bilateral Shoulder Press Using Cables
• Movement :
• Adjust the cable arms to a "low" position (as
shown)
• The exercise is performed using a split stance
with a slight bend in the knee and only the back
toe on the ground (REMEMBER – at some
point you must switch lead legs in order to fully
train the core)
Bilateral Shoulder Press Using Cables
• With the visual gaze straight ahead, perform a
shoulder press
• The hands will move from a wide position at the
shoulders – to a close position overhead
• Ensure that the elbows are directly under the arms
throughout the movement
• Return to start position and repeat
• Watch for:
– Inability to balance in staggered leg stance,
excessive head forward, and protracted
shoulders – these are indications that the
exercise is too advanced and/or that the
weight is too heavy.
Prone on SB Posterior Deltoid DB Row
Preparation :
Place dumbbells in
front of stability ball
• Slowly roll onto the
ball and position
your body in
optimal alignment
(legs straight, head
over shoulders and
shoulders in line
with hips).
Prone on SB Posterior Deltoid DB Row
Movement :
From the start position, draw
your belly button inward toward
your spine.
• While maintaining whole body
alignment, lift the dumbbells by
retracting and depressing the
scapula
• Slowly return dumbbells
concentrating on SLOW
deceleration and optimal
balance.
• Do not hyperextend the
cervical spine.
• Keep chin tucked and head
parallel to floor.
• Keep toes under heels.
Prone on SB DB Shoulder Press
Preparation :
Maintain proper
alignment through the
kinetic chain by
positioning the feet
straight, glutes tight,
‘neutral’ spine angles,
scapula retracted and
depressed, and chin
tucked for good
cervical alignment.
• Activate the core with a
proper drawing in
Prone on SB DB Shoulder Press
Movement :
• Choose light DB’s
• Lie prone with your lower abs /
hips on the stability ball, feet
against the floor or wall
• With the DB’s by your
shoulders, perform an
overhead DB press in line with
the body.
• Watch that the DB’s don’t ‘fall’
towards the ground as they
extend over their heads.
• Keep the core and glutes tight
to avoid lower back discomfort
Posterior Deltoid Stretch on SB
• A great way to increase flexibility
in the posterior shoulder capsule.
Preparation :
• Kneel on the floor with one arm
on the floor.
• Bend at hips, torso should be
parallel to the floor.
• Reach the opposite hand (palm
up) across the body along the
floor.
• Movement :
Slide one arm under the other
arm as you rotate the spine.
• Keep the hips stacked over the
knees.
• Muscles Stretched – Deltoid,
Spinal Rotators, Lats, Upper
Back
Posterior Deltoid Stretch Kneeling on Floor
Preparation :
• Kneel on the floor with one arm on
the floor.
• Bend at hips, torso should be
parallel to the floor.
• Reach the opposite hand (palm
up) across the body along the
floor.
Movement :
• Slide one arm under the other arm
as you rotate the spine.
• Keep the hips stacked over the
knees.
• Muscles Stretched – Deltoid,
Spinal Rotators, Lats, Upper Back
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