The repair of a torn pectoral requires patience, time and moderate exercise.
A torn pectoral muscle doesn't mean you must stop working out. After the tear has been medically treated, and you've been cleared to work out again, you can accelerate the healing process with the guidance of a skilled physical therapist or physician. A physical therapist will help you devise a workout program that will prevent further stress to the pectoral muscle and help prevent atrophy during the recovery. While the repair of a torn pectoral muscle can take months, continue to work out by patiently using a modified program.
Instructions
1. Lie down on the flat bench, and place the foam roll underneath your torso so that it lies vertically along your spine. Allow the arm that corresponds to the torn pectoral to hang over the bench, palm up with slight bend in the elbow. Gently stretch the muscle for a minute. Return your arm to the bench, and let it rest for a minute. Repeat the stretch 10 times.
2. Stand in an open doorway, and place your forearms on the door frame. Your upper arms should be parallel to the floor and your elbows bent to 90 degrees. Adopt a staggered stance. Gently press your chest between your arms while keeping your arms in place on the door frame. As you exhale and relax, try to lean further forward to increase the stretch. Hold the most stretched position for 30 to 60 seconds.
3. Stand facing a wall, and ex-tend your arms in front of you. Lean forward slightly, and place your palms against the wall. Bend your elbows until your nose nearly touches the wall. Push back out to start. That's one rep. Do two to three sets of 15 reps.
4. Lie face down on the floor with your palms in line with your shoulders, fingers pointing forward. Push yourself up until your body weight rests only on your palms and toes. Lower yourself and repeat. To accent the chest, place your hands wider than shoulder-width; to target the back and triceps, bring your hands close together with thumbs and index fingers touching.
Tags: pectoral muscle, place your, torn pectoral, your arms, your palms
