What are the methods for stretching the rear deltoid muscles?

　　Muscle stretching, especially the stretching of the rear deltoid muscles, can help relax the shoulder muscles. So how to stretch the rear deltoid muscles? This requires certain correct actions and methods. So what is this stretching method? How to train the rear deltoid muscles?

　　Rear deltoid stretch

　　Take the stretching on the left side as an example. Face your body straight forward, lift your chest and abdomen, straighten your left arm, point your thumb downward at 45 degrees, bend your right elbow and fix it behind your left elbow, stretch your left arm to the right with force, pay attention to maintaining the starting position of your body, and maintain the posture for 20 to 30 seconds when you feel the stretch.

　　exercise Times: Maintain the posture for 20 to 30 seconds.

　　Purpose of exercise: Relieve shoulder muscle soreness.

　　Special training rear deltoid program

　　For the rear deltoid, 1 inch (2.54 cm) is equivalent to 1 mile (1.6093 km) of movement, with a full range of motion of no more than 2 inches. Therefore, every little increase in range of motion targeting the rear delts is absolutely necessary. First, change the connection between your consciousness and muscles to avoid involvement of the back, trapezius, anterior and middle deltoid muscles. Contract and extend the rear deltoid muscles through the movement of both arms, minimizing the movement of other muscle groups.

　　Number of practice sets

　　Seated Barbell Press 4* 8～10

　　Sitting bent over side raise 4 10～12

　　Seated Dumbbell Lateral Raise 4 10～12

　　Seated Dumbbell Press 4 10～12

　　*Light warm-up for 1 set of 20 reps/set

　　How long does it take to train the rear deltoid muscles to get in shape?

　　The rear deltoid muscle is another very difficult part to train besides the forearm and the upper edge of the chest muscle, and it requires long-term training. And because the part is not easily susceptible to stress in daily life, it requires heavy weight stimulation, such as bent-over dumbbell rowing, etc., which must be continued. There are some differences between this part and the abdominal muscles and chest muscles. It needs to have a certain dimension before getting into shape. Otherwise, if you want to get into shape, you have to eat more and train more, maybe half a year.