Your middle deltoid muscle connects the humerus to the scapula and plays a role in lifting your arm up sideways. Rehab exercises for this muscle concentrate on restoring flexibility and strength in order to return your shoulder to a healthy, functioning level. Consult with your doctor first, since not all exercises may be suitable for your specific health condition.
Utilize Static Maneuvers
A partially torn middle deltoid muscle can result in a muscle strain of various level. All levels of rehab exercises for a partially torn middle deltoid muscle need to include some static strengthening maneuvers, known as isometrics, to gently restore muscle strength. Isometrics involve muscle contractions without joint movement. Use your wall as an exercise tool for this exercise. Stand with your back against a wall. Place your affected-side arm against the wall, palm open wide. Press your hand against the wall. Keep your elbow straight. Hold this tension for 10 seconds. Slowly release the tension and relax for 10 seconds. Repeat this exercise 10 times.
Use Exercise Bands
Rehab exercises for a partially torn middle deltoid muscle need to concentrate on restoring your shoulder's ability to lift your arms overhead in order to restore overall range of motion functioning. Use resistance bands as an exercise tool to start doing a strengthening and stretching maneuver known as a seated shoulder press. Place a lightweight resistance band underneath the seat of a firm chair. While sitting upright, grab a hold of each band end with a hand. Gently lift your injured arm toward the ceiling by stretching the band. Hold this position for 10 seconds. Slowly return to the original position. Relax for 10 seconds. Repeat this exercise 10 times.
Use Hand Weights
Using a variety of hand weights proves beneficial as part of your rehab exercises for a partially torn middle deltoid muscle regime. Hand weights can be the store-bought varieties or handmade versions such as filled cans of soup, bags of dried beans or water-filled gallon jugs. Work on improving your muscle strength by doing some lateral raises. Stand upright with your feet shoulder-width apart. Place a 1-lb. weight in your injured-side hand, palm facing your body. Gently and slowly lift your arm up sideways while lifting the weight to shoulder height. Keep your elbow straight. Hold this position for 10 seconds. Slowly return to the original position. Relax for 10 seconds. Repeat this exercise 15 times.
Use Gentle Stretches
Rehab exercises for a partially torn middle deltoid muscle need to concentrate on gently restoring flexibility to the muscle in order for your shoulder to effectively perform its entire range of motion capabilities. Shoulder stretches play an essential role in rehabilitation. Gently stretch your middle deltoid muscle by doing some pendulum maneuvers which start by standing upright against an exercise table. Slowly lower your upper body toward the floor and let your injured arm hang freely. Hold onto the table with your healthy arm for support purposes. Keep your back straight and gently move your upper body to start your arm swinging in a circle. Perform 5 clockwise circles. Use your healthy hand to grab hold of your injured-side hand to stop the swinging. Slowly return to the upright position. Relax for 10 seconds. Repeat this exercise 5 times in the counterclockwise direction.
References
- DubinChiro.com; Injury Management Update, Shoulder Pain; Joshua Dubin, DC; 2002
- SportsInjuryClinic.net: Strengthening, Deltoid Strain
- MyFit.ca: Seated Shoulder Press (Elastic Band)
- American Academy of Orthopaedic Surgeons; Shoulder Surgery Exercise Guide; 2007
- SportsInjuryClinic.net: Rehabilitation, Deltoid Strain
