Athletes involved in overhead, lifting or throwing sports often develop deltoid and shoulder issues. The deltoid muscle covers the shoulder and is made up of three sets of fibres: anterior, middle and posterior with each performing a different action:
- Anterior fibers - for flexing the shoulder and helping internal rotation - Middle fibers - for shoulder abduction - Posterior fibers - for arm extension
The deltoid can sometimes become inhibited and lengthened in people who have postural distortion, or upper crossed syndrome. This situation occurs when the shoulder is internally rotated and the lateral deltoid insertion moves forward - increasing the distance between the muscle's origin and insertion and putting the deltoid in a lengthened state. The condition is often caused by repetitive activities such as excessive upper body exercises and sitting or standing with your head hunched forward for long periods.
To help with deltoid inhibition, you should try to:
- avoid hunching over and internally rotating the arms. This is common when typing on a computer, using a phone or playing games
- decrease exercise frequency on the anterior deltoid and chest
- increase exercise frequency on the scapular muscles and rear deltoid
In addition to tape rolls, Kinesio provides a pre-cut shoulder application which can help to provide support during activity or recovery. Compared to other types of tape, Kinesio Tape is thin and flexible, allowing the shoulder to move through its full range of motion.
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