Posterior deltoid muscle rehab | The Musculoskeletal Clinic
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- Опубліковано 21 січ 2022
- Today's video focuses on a muscle on the back of the shoulder called the posterior deltoid. It is an important muscle for creating robustness in pulling and resisting being pulled. It is often neglected for the louder and more diagnosed posterior cuff muscles.
We know that after rotator cuff tears the deltoid muscles have to work MUCH harder when moving your shoulder (Dyrna et al., 2018). SO! It is very important to both increase the size of these muscles and strength after a shoulder injury; especially a rotator cuff injury.
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References:
Dyrna, F., Kumar, N. S., Obopilwe, E., Scheiderer, B., Comer, B., Nowak, M., Romeo, A. A., Mazzocca, A. D., & Beitzel, K. (2018). Relationship Between Deltoid and Rotator Cuff Muscles During Dynamic Shoulder Abduction: A Biomechanical Study of Rotator Cuff Tear Progression. The American Journal of Sports Medicine, 46(8), 1919-1926. doi.org/10.1177/0363546518768276
Thanks will try tomorrow
Hi about 4 weeks ago I suffered a minor rear delt strain in the area you’re working on in this video . I rested ice and started light exercises a week or so later. I can shoulder presses rows but if I do bench presses I feel the ache . I don’t want to re strain it but at this will this exercise help stretch this muscle and fatigued it so I can strengthen it so I can eventually Bench?
Thanks for the question and sorry to hear about your strain.
Sounds like you've addressed the fundamentals of a soft tissue strain. I can't provide specifics without assessing.
In general, yes this exercise would help with a rewrite deltoid strain. In addition, those muscles can also externally rotate, so bringing in exercises that target that would be sensible.
Here are options - ua-cam.com/video/g_vPo5V2HzA/v-deo.html OR ua-cam.com/video/cU4Gb9_BF7g/v-deo.html
Would adding slow tempo help with this exercise?
Could do. Really depends what you wanted to get out of it. Generally I'll manipulate speed to improve power. So fast adjustments.
In this case I'd probably move to a different exercise for increasing speed.
For slowing down, it'll likely get you to fatigue sooner. Generally fatigue is the stimulus for hypertrophy and effort for strength.
What if one of those rear delts is not working at all. Completely dead after some stretching, poof, dead muscle.
Interesting question! Can you elaborate more on what dead means? Typically, if a muscle has a significant loss of function, it may be a neurological injury. In this case, the axillary nerve or an issue at C5 or C6.
@theMSKphysio it is a very strange situation! With some history to it as well!
What happened was my left shoulder would hurt while bench press or overhead press.
I didn't understand why. It felt as though my front left delt was too strong and taking over all of the work. I was working on my form because I thought I was doing something wrong.
I started trying various physical therapy techniques such as the i think it was mcgill big 3 where you lay on your face and raise your arms in 3 different positions. It didnt feel like it was helping at the time.
Then one day i am stretching as one does after wake up and are getting out of bed. Suddenly i feel a very bad tightness after stretching an awkward wake up position.
So i investigste it further. I discover that if i put my forearms on wall while standing facing the wall, palms on the wall, and move my head down between, i get a VERY painfull DEEP stretch across my rear delt.
Additionally, i could further stretch the muscle by holding something above me, pulling my elbow inwards towards my center, and my wrist a bit outwards away from my head. Then, pushing head down, insane crazy painful stretch.
It bothered me so much i stretched it out real good. It relieved the pain that was inside my shoulder.
After stretching, poof, rear delt was dead.
Symptoms of dead left shoulder:
While laying down on my side, i cannot lift my arm straight up into the air at all. The side delt is also a little big affected.
While laying face down, arms out like a T, i cannot lift my left arm whatsoever.
On the right side, the rear delt is sctivating and doing most of the lifting.
On my left shoulder, the rear delt does not move. In fact, by feeling the muscle, it feels as though nothing is there.
There is a gap there. I can feel the entire top and inside of my tricep at the insertion point on i think it is the shoulder blade or something.
I can feel that the tricep is very thick and strong at the top. The other arm's tricep does not feel as thick.
Many many years ago 15+ i lifted weights for first time in the military. I learned one side was much weaker than the other.
I realize now after all this time, that i always had this weakness on one side.
I believe personally, that my rear delt was so tight because of some kind of muscle weakness elsewhere in my back.
The rear delt was working before, but after stretching it is now completely deactivated. It lays flat as if it is not there. I cannot even get the muscle to flex whatsoever. It is completely dead.
Now i am doing that mcgill big 3 on the shoulders.
While on my face, i can barely lift my left shoulder while arms are against the body, palms up or down. But i am able to lift them a small amount. I used 2.5 lbs as well and have been able to lift now 7.5lbs. But not very high.
My plan is to do the 2 which are arms close to the body lifting backwards for a while, and hope that somehow my rear delt starts working again.
It effects a lot of things.
I cannot lift my arm with the rear delt but i can with the front. So i can lift my arm in the air. If i internally rotate while arm is in the air, it completely falls instantly. I guess internal rotation puts the weight on the rear delt which is obviously dead.
What do i do!? Lol. Thank you for responding. I have not been able to google what my problem is. It seems to be kind of unique.
Strange indeed! There could be a handful of things contributing. My answer is based purely on your description of how it happened. As always, if you experience any discomfort or exacerbation I recommend seeing a local who can assess your shoulder and give an accurate analysis as to what is going on.
You stretched your neck and felt some changes. Try some neck extensor exercises on their own. Then look to combine with pulling and pushing movements. FOr example:
1. Neck extensors - ua-cam.com/video/uW9XIVVxlzU/v-deo.html
2. Neck extensors + pulling - ua-cam.com/video/vtRjdjfoOrM/v-deo.html
Sounds like your strength is improving with the McGill 3. Keep at it :)
@@theMSKphysioI didn't say anything about my neck at all.
Can anyone on this planet read?
@@theMSKphysioSir, i had my 1st shoulder dislocation 1 month ago and to till date my deltoids muscles are weak especially side and back of shoulder ones..
I have all Range of motion issues as you demonstrated in this vedio
EMG Test Says, NEUROGENIC CHANGE in C5 Supplied muscles.
Please guide me what exercises should I do as i can raise my hand somewhat 160° Upwards and sideways..
I am having Soft tissue Bankart Labrum tear (1 to 5 o clock)..
Please guide Sir