Deltoid Pain Treatment in NYC
Manhattan Physical Therapy
What Is the Deltoid Muscle?
The deltoid is a large, triangular muscle that caps the shoulder, giving it its rounded shape. It has three distinct regions – front, middle, and back – all of which converge at the outer part of your humerus, forming the “ball” of the shoulder’s ball-and-socket joint.
The front deltoid attaches to the outer area of the collarbone and assists in lifting the arm forward.
The middle deltoid arises from the acromion of the shoulder blade and helps raise the arm sideways.
The rear deltoid originates from the back of the shoulder blade and supports backward arm movements.
Together, these three sections allow complex shoulder movements, including lifting, rotating, and extending the arm. Because it’s involved in nearly every arm movement, the deltoid is prone to overuse and injury.
What Conditions Cause Deltoid Muscle Pain?
Deltoid muscle pain can show up in different parts of the shoulder—at the back, the middle, or along the side—and is often linked to overuse or strain.
One common cause is deltoid tendonitis, which happens when the tendons around the rotator cuff and deltoid muscle become irritated. It’s usually triggered by repetitive movements and is often seen in athletes or people who do physically demanding work. The pain can range from mild soreness to a sharp, persistent ache.
Shoulder impingement, sometimes called swimmer’s shoulder, occurs when tendons in the shoulder get pinched between bones. This compression can lead to pain in the deltoid area and make lifting or rotating the arm uncomfortable.
Another frequent cause is bursitis. The shoulder has small fluid-filled sacs called bursae that cushion the bones, ligaments, and tendons. When these sacs become inflamed, they can cause swelling and tenderness in the deltoid and surrounding shoulder area.
Frozen shoulder can also contribute to deltoid pain. After an injury or prolonged immobility, the shoulder can stiffen and lose flexibility. Adhesions form in the joint, making movement painful and difficult, and the discomfort can spread across the deltoid and nearby muscles.
Symptoms of Deltoid Pain
Deltoid pain can feel different depending on which part of the muscle is affected:
Pain at the front of the shoulder when lifting your arm forward.
Pain on the side when lifting your arm sideways.
Pain at the back when moving your arm backward or rotating it.
Swelling, bruising, or tenderness, especially after an injury.
Difficulty lifting or holding objects, or performing normal daily tasks.
Sometimes the pain is worse in the morning, caused by pressure on the shoulder during sleep. Using pillows for support or adjusting your sleep position can help ease discomfort.
Deltoid stretches
1. Seated Cross-Arm Stretch
This stretch targets the back (posterior) part of your deltoid, which helps you move your arm backward and rotate it outward. It also loosens the rotator cuff muscles, which support the shoulder.
How to do it:
Sit on a chair with your arms folded across your lower abdomen.
Use one hand to gently push the opposite elbow across your chest toward the other shoulder.
Hold briefly, then return to the starting position.
Tip: If you feel a pinch at the front of your shoulder, relax your neck and shoulder before continuing. For a gentler stretch, move your arm only halfway across your chest.
2. Sleeper Stretch
This stretch focuses on the back of the shoulder and the posterior deltoid, while also engaging the rotator cuff to support shoulder stability.
How to do it:
Lie on your side with knees bent and a pillow under your head.
Raise the arm that’s on the floor straight up and rest your other hand on the forearm.
Gently push the raised arm downward until it’s about halfway to the floor.
Hold for a few seconds, then guide it back to the starting position.
Tip: Apply gentle pressure on the forearm to allow the shoulder to rotate fully and deepen the stretch.
3. Standing Sleeper Stretch
This is a variation of the sleeper stretch that can be done standing. It works the same muscles while offering a safer option if balance is a concern.
How to do it:
Stand with your side lightly against a wall.
Rest your arm against the wall and use the other hand to gently push your forearm down.
Hold briefly, then guide your arm back to the starting position.
4. Standing Chest Stretch
This stretch focuses on the front (anterior) part of the deltoid, helping improve mobility for forward arm movements, such as reaching for high shelves.
How to do it:
Stand next to a wall and place your arm back with your palm against the wall.
Rotate your torso away from the arm while keeping the shoulder relaxed and down.
Hold briefly, then return to the starting position.
5. Doorway Stretch
This stretch also targets the anterior deltoid and can help loosen tight chest muscles, which often contribute to shoulder stiffness.
How to do it:
Stand in a doorway with elbows bent and forearms resting on the frame at chest height.
Step one foot through the doorway, gently pushing your chest and hips forward.
Feel the stretch along your chest and shoulders, then step back to release.
Tip: If overhead movements cause discomfort, lower your arms to a more comfortable position on the doorframe.
6. Hand-Behind-Back Stretch
This stretch improves shoulder mobility and flexibility, especially in the anterior deltoid.
How to do it:
Hold a towel behind your back, one hand near your lower back and the other over your shoulder.
Pull the top hand upward, allowing the lower hand to move along your spine.
Keep your posture upright, shoulders down and back, and hold the stretch while relaxing the lower arm.
7. Crab Press
This exercise combines strength, stability, and a gentle stretch for the anterior deltoid.
How to do it:
Sit on a mat with knees bent and feet flat on the floor.
Place your hands behind you with fingers pointing toward your hips.
Press your hips up so that your knees, hips, and shoulders form a straight line.
Use your hands, feet, and core muscles to lift slightly higher and maintain balance.
When to See a Doctor
Not all shoulder pain requires urgent care, but you should see a medical professional if you notice:
Severe pain, swelling, or bruising after an injury
Limited ability to lift or move your arm
Visible deformities in the shoulder or upper arm
Pain that persists for several weeks despite rest and home care
Call us today at (212)-213-3480 to schedule an appointment and take the first step toward pain-free shoulders.
What others are saying
Alexander Liu
"Everyone on the team at Manhattan Physical Therapy is super nice and caring. They were able to pretty quickly diagnose my knee and hip problems and immediately put me to work to reduce the pain.."
Henry Myerberg
"You're not just a patient when you come to the Manhattan Physical Therapy. You feel like family there. In particular, Erica with her colleagues John, Lidia and Joe not only fix and improve you physically, they make you feel welcomed and cared for.."
Hakyung Kim
"Everyone is so kind and helpful! my knee and hip pain have improved massively since starting Manhattan PT, highly recommend to anyone. special thanks to Bianca, Lidia, Joe, and John!"
Manhattan Physical Therapy
✆ Phone (appointments):
(212) 213-3480
Address: 385 5th Ave, Suite 503, New York, NY 10016
