Seated Front Deltoid is an effective exercise for stretching and strengthening the shoulders and chest. It is performed by sitting on the floor with your legs bent and your arms outstretched to the sides. Your partner stands behind you and holds your wrists to prevent any movement. You then attempt to move your arms to the front, while your partner gently resists, for 10-20 seconds. After that, your partner will gently increase the stretch on the shoulders and chest for an additional 10-20 seconds. This exercise is great for improving range of motion and flexibility in the shoulder and chest muscles.
To incorporate the Seated Front Deltoid exercise into your workouts, follow these steps:
1. Warm up: Before starting any exercise, it's important to warm up your muscles. Perform some light cardio exercises or dynamic stretches to increase blood flow and prepare your body for the workout.
2. Find a partner: This exercise requires a partner to assist you. Choose someone who can provide enough resistance and support during the exercise.
3. Set up the position: Sit upright on the floor with your legs bent. Extend your arms straight out to the sides, with your palms facing the ground. Your partner should stand behind you and hold your wrists to prevent any movement.
4. Start the exercise: Keeping your elbows straight, attempt to move your arms to the front, while your partner gently resists. Hold this position for 10-20 seconds, focusing on engaging your front deltoid muscles.
5. Relax and stretch: After the initial resistance, relax your muscles and allow your partner to gently increase the stretch on your shoulders and chest. Hold this stretch for another 10-20 seconds, feeling the tension in your muscles.
6. Repeat and progress: Repeat this exercise for the desired number of sets and repetitions. As you get stronger and more flexible, you can gradually increase the resistance provided by your partner or hold the stretch for a longer duration.
7. Cool down: After completing the exercise, take some time to cool down and stretch your muscles. Perform static stretches for your shoulders, chest