How to practice manual movements of the posterior deltoid muscle bundle

Hand training of the posterior deltoid muscle bundle can be achieved through movements such as reverse flying bird, bent T-shaped extension, bent side lift, wall angel, and supine reverse flying bird.

1. Reverse flying bird

lies prone on the ground or bench, with arms spread out to the sides in a T-shape and palms facing each other. Use the contraction of the scapula to lift the arm parallel to the back and feel the force exerted by the posterior bundle of the deltoid muscle. This action requires controlling the speed to avoid inertia compensation, and is repeated 12-15 times per group. Pay attention to keeping the neck relaxed and avoid shrugging to prevent excessive involvement of the trapezius muscle.

2. Bend down and stretch in a T-shape

Stand with both feet shoulder width apart, tilt the hip joint forward so that the torso is at a 45 degree angle to the ground, and clench your fists with your thumbs facing upwards. Spread both arms horizontally to shoulder height, keep the elbows slightly bent, and contract at the peak for 1 second before slowly falling back. This action can isolate and stimulate the posterior deltoid muscle bundle. It is recommended to coordinate with the breathing rhythm, exhaling when lifting and inhaling when falling.

3. Bending down and lifting horizontally

adopts the same starting posture as the T-shaped stretch, holding mineral water bottles or small weight items with both hands. Lift both arms to the sides of the body until the upper arm is parallel to the back, and pay attention to keeping the elbow angle fixed. During the movement, it is necessary to avoid arching the waist and maintain the neutral position of the spine by practicing against the wall. This variant can increase the duration of muscle tension.

4. Wall Angel

stands with his back pressed against the wall, his arms bent 90 degrees against the wall, and his palms facing forward. Slowly slide along the wall and raise both arms until fully extended, then return to the original path. This functional movement can improve shoulder joint mobility and activate the posterior deltoid and rhomboid muscles. During practice, it is necessary to ensure that the entire arm is always in contact with the wall.

5. Lie on the yoga mat, bend your knees and step on the ground with both feet, and raise your arms straight towards the ceiling. Control the arms to open to both sides until they are close to the ground, while maintaining a slight flexion of the elbow joint. This variant changes the direction of gravity, causing the posterior bundle of the deltoid muscle to bear a greater load during the centrifugal phase. Suitable as a finishing action for training.

When training the posterior deltoid muscle with bare hands, attention should be paid to the quality of movements rather than quantity. 2-3 exercises should be scheduled per week, with 3-4 movements selected each time to complete 3 sets. Dynamic stretching and static relaxation of the shoulder joint should be performed before and after training to avoid muscle stiffness. Daily diet can increase the intake of high-quality protein, such as chicken breast, fish, soy products, etc., combined with sufficient sleep to promote muscle repair. If there is shoulder joint bounce or pain, immediately stop training and consult a rehabilitation physician.