Medial Delt
MUSCLE RELIEF
BENEFITS:
Improves space for the rotator cuff, possible increase in medial delt activation, slight improvement in blood flow to shoulder, relaxation of medial delt
This is technique 3 of 4 in the Rotator Cuff Relief Series.
Medial Delt Rotator Cuff Relief is one of the four rotator cuff relief techniques. This release works best alongside the three other mobilities when attempting to relieve pain and restore range, in a minor-to-moderate rotator cuff injury.
Keep your upper arm next to your rib cage and bend the elbow to 90 degrees out in front of you. Next, rotate your forearm out, level with the floor, so the bottom half of your arm is pointing out to your side.
Find the lowest point of your shoulder muscle’s spade shape, halfway down your upper arm. Place one or two strong fingers (preferably index and middle), upon this point and push hard into the bone. With the small area pinned down, do two-to-three ‘outside bicep curls’ by imagining you’re holding a 20lb dumbbell. Force your imagination to put tension into the movement. After a few bicep curls to work this trigger point out, release your fingers and move on to the next drill in the series.
QUICK REFERENCE:
1. Locate the lowest point of the spade shaped muscle of your deltoid. Press your index and/or middle finger into this point, hard.
2. Holding strong, perform two to three outside bicep curls, miming the tension with an imaginary 20lb dumbbell.
