A chest muscle tear or pec tear can potentially limit not only your workouts and sporting activities, but also your capacity to perform everyday activities. The good news is, exercises can help.
According to a study published in the January-February 2017 issue of the journalRadioGraphics, the incidence of pectoralis major injuries has increased significantly over the past 20 years as the bench press exercise has gotten more popular.
Rehab stretch and strengthening exercises for a pectoral tear increases the likelihood your injury will heal properly so you regain near-normal strength and range of motion of your upper body.
Read more:绵延胸肌
Pec Tear: Initial Care
从这样做，在事件发生后立即加重你的泪任何活动避免。将冰袋上10到15分钟，每隔几个小时的受伤部位，所推荐梅奥诊所。寻求推进护理之前，你甚至开始伸展和加强你的胸部肌肉 - 严重的伤害可能需要手术治疗。
Once the pain and swelling of your injury have been significantly reduced, begin exercises for torn pectoral muscles under the guidance your physical therapist. You may not be able to begin exercises for one to three weeks, depending on the extent of your injury.
Warmup for Pec Rehab Exercises
Warm up before your rehab exercises. Begin each session with a hot pack placed over your injury for 10 minutes. Heat increases blood circulation and the temperature of the muscles, tendons and ligaments so they are more elastic and plastic. This means you can stretch and strengthen your tissues with less pain, increasing the likelihood you will do your rehab exercises and continue with your recovery program.
Warm up the rest of your body by walking slowly on a treadmill machine or use an elliptical machine set on no resistance. Focus on gradually moving your arms and shoulders through a greater range of motion instead of walking faster; the primary function of your pecs is to flex your shoulder joints, drawing your arm in front of your body.
尽量伸展运动
执行胸撕裂t的伸展运动o help scar tissue align properly and increase the flexibility of your injured muscle. Stretches are classified as passive or active. In passive stretches, you relax as the weight of your body, an ankle weight or the weight of someone pushing on you stretches your pectorals. Active stretches are those you actually do by physically pulling or pushing on your body to stretch your pecs.
Passive stretches are done only one time per session, but are held for up to 15 consecutive minutes. Begin passive stretches with only a few minutes, increasing the duration by five minutes during subsequent sessions. Perform active stretches for two to four repetitions per stretching session. Hold each active stretch for 15 to 30 seconds.
Chest Muscle Strain Stretch
从你的胸部移动你的手臂离开延伸你的胸肌。以执行被动胸肌应变拉伸，简单地躺在你的背部平;然后抬起你的头以上受伤的肌肉手臂所以它与你的身体一条直线。对于主动伸展，站在门口的铰链附近。抓住用你受伤的肌肉的手臂铰链。旋转你的臀部从铰链走，伸展你的恢复胸肌。
Strengthening Chest Rehab Exercises
加强胸部康复锻炼后进来的程序，一旦你可以在不引起不必要的损害移动你的手臂。手腕的权重，轻的哑铃和低拉紧健身带，一般用于肩关节屈曲练习，慢慢地提高你的胸肌撕裂后的强度。
Perform three sets of 15 repetitions of strengthening exercises. Slowly increase the resistance depending on your rate of progress.
Read more:前5个锻炼胸肌
胸部压力机和胸部苍蝇
Chest presses andchest flies是开始胸鳍强化康复计划的最佳运动。
- Hold a small dumbbell in each hand.
- 通过在锻炼板凳上你的背部平躺，并直接提高上面你的胸部中央的哑铃进行胸部按压;你的手掌应该从你们背向。
- 放下哑铃朝肩膀，保持你的胳膊肘弯曲到一边。
- 按哑铃备份为一个重复，重复的一组。
- Rest your muscles for one minute then lie back down again; this time, make your palms face each other.
- 打开你的双臂，弯曲你的胳膊肘，就好像大家拥抱欢迎有人放下哑铃。
- Flex your shoulders to bring the dumbbells back over your chest and repeat for one set.
Place a cold pack over your pecs after each rehab session of exercises to reduce swelling and inflammation that may result from your routine. Keep the ice pack on the area for 15 minutes.