Vidéos
Instructions
- Place a lacrosse ball between your anterior shoulder and a wall.
- Lean forward gently to apply pressure on the front deltoid.
- Roll the ball slowly in small circles or up and down to massage the muscle.
- Pause and hold on tender spots for 20-30 seconds.
- Switch sides and repeat.
Technical Tips
- Control the pressure by adjusting your body lean.
- Keep movements slow and deliberate.
- Avoid rolling directly over bony areas.
Breathing Tips
- Breathe slowly and deeply throughout the exercise.
- Exhale gently when holding pressure on tight spots.
- Do not hold your breath while applying pressure.
Restrictions médicales
- Avoid if you have acute shoulder injury.
- Not recommended for recent shoulder surgery.
- Stop if sharp pain occurs.
Description
The Anterior Deltoid Smash is a self-myofascial release technique designed to target the front portion of the shoulder. Using a lacrosse ball against a wall, this exercise helps release built-up muscle tension and tightness in the anterior deltoid, which often occurs from activities such as weightlifting, pushing movements, or prolonged desk work. By applying controlled pressure and gentle rolling, the exercise promotes blood circulation, improves tissue mobility, and enhances overall shoulder comfort. It is especially useful for athletes, fitness enthusiasts, and anyone experiencing shoulder stiffness from repetitive upper body activity. Regular practice of the Anterior Deltoid Smash can support better posture, aid in recovery after workouts, and reduce the risk of overuse-related discomfort. This technique is simple, effective, and highly adaptable, making it suitable for both beginners and advanced individuals as part of a warm-up, cool-down, or recovery routine. Incorporating this exercise into your training plan can help maintain shoulder health, support functional movement, and optimize performance in pressing and overhead exercises.
What is the Anterior Deltoid Smash good for?
The Anterior Deltoid Smash is good for relieving tightness in the front of the shoulder, improving muscle recovery, and increasing shoulder mobility.
How long should I do the Anterior Deltoid Smash?
Hold pressure or roll the ball for 1 to 2 minutes per side, focusing on tender areas without overdoing it.
Can I do the Anterior Deltoid Smash every day?
Yes, the Anterior Deltoid Smash can be performed daily as part of recovery or mobility work, especially if you train upper body frequently.
Do I need special equipment for the Anterior Deltoid Smash?
You only need a lacrosse ball or similar firm massage ball to perform the Anterior Deltoid Smash effectively.