How to strengthen delts when you can't raise your arms?

BeChill73

It's probably not possible I guess, but my delts are so very weak I can't raise my arms above my head for more than 10 seconds before they start to burn with pain and then it takes about half an hour to recover. I work a lot with my arms but always keep my elbows lower than my chest so that I don't fatigue. (I have MS and a lesion in my C spine, and no money to go to a gym or hire a PT so I'm hoping for guidance on something I can do at home that will help without knocking me out for the day).

middlehaitch

Can you talk to your doctor about this?
It is hard to give you advice because of your medical conditions.

If you lift them for 10 sec and it is painful, just half raise them for 3-5 sec at a time a couple of times a day. Once that is comfortable lengthen the time raised over time, then raise a little higher. It would probably be best to keep them slightly forward as that is less stressful.

You could also try single arm raises.

Don't do any of the above if it causes any pain.

As I said at the begining talk to your dr about it. We are not qualified, and would hate to inadvertently have you in pain.

Cheers, h.

BeChill73

Doc said "yoga" and "work within your limits" but failed to give me any guidance beyond that. I went to a pensioner/infirm yoga class and all the little old ladies were wiping the floor with me in the "arms up" positions.

I would be happy if raising them only half way would still build the muscle strength... it gets a bit frustrating when I can't easily dry/brush my hair without having to rest, yet the rest of me is strong enough to cart heavy bags and small children around.

middlehaitch

My first instinct was to say yoga. You need to find the correct practice for you though, a good understanding yogi is also helpful. I do iyingar, it focuses on bodily alignment and the instructor is an ex nurse. She teaches thoroughly but gently, never asking anyone to push further than their body will allow. It is really good for flexibility.

You may just have to shop around to find a class that fits you. Remember, those little old ladies may have been practicing for 20 years.

Do you have a pool close by?
Aqua fit or swimming may help. The buoyancy of the water may make the arm movements easier.

Have you ever tried Zumba? That has a lot of varied arm movements in it so your arms would be doing up and down movements frequently for a short time.

Sorry just racking my brain to think of things that are simple but will start building a bit of flexibility, endurance and strength.

Throw a tennis sized ball in the air and catch it.

Cheers, h.

psuLemon

Is there a way they can refer you to a PT/specialist to help build the muscles knowing the limitations of your condition?

trigden1991

I would not take advice from people on an internet forum. Get proper medical instruction.

comptonelizabeth

trigden1991 wrote: »

I would not take advice from people on an internet forum. Get proper medical instruction.

The trouble is that the OP has seen the doctor,who from the sound of it has not been especially helpful,and can't afford to pay for a PT. I agree ,though,that no one on here is in a position to advise you from afar.
I don't know where you are but is there any chance of a referral to a chronic pain management clinic? We have those in the uk and I was referred to one 3 years ago for chronic and severe back pain. I was sceptical but can honestly say it changed my life. The programme included sessions with a physiotherapist who was trained in working with people who have chronic illness /pain and devised individual programmes for each of us.
(It also included Tai Chi sessions which were amazing and I still do them - but I don't know how much evidence there is to support its effectiveness. I can only say it worked for me)

ninerbuff

Based on your info, IMO you'd have to be assessed to see what your limitations really are before getting advise from anyone. I couldn't give you accurate advice because I couldn't be sure if you have issues with your rotator cuff, bursa, scapula, labrum, or just plain muscular weakness.

A.C.E. Certified Personal and Group Fitness Trainer
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sgt1372

When I was doing rehab on my dhoulders following rotator cuff surgery, I used a pulley device that I hung from the top of a closed door and when you pulled down on one end w/one it pulled up the other arm and vice versa.

There:s also a piece of equipment that's like an upside down bike that you sit in and rotate the "pedals" w/your arms.

If your shoulders are "that" weak, it might be worth while to use devices like these to strengthen your shoulders b4 moving on to light dumbbells and other shoulder exercises to build up your delts.

bc2ct

Strengthen very slowly. Sit or stand with your back to a wall. Push your shoulders against the wall and set your elbows at a right angle (so your wrists are also against the wall). Slowly raise your arms up by the shoulder with your elbows at a right angle. Then lower your arms back down. When you can perform this movement comfortably (maybe sets of 3x10), start performing the movement but hold your arms at shoulder height for a few seconds before lowering back down. When that eventually feels easy, start straightening your arms each set so that they are extended up above your head (keeping your wrists against the wall). Once you can perform this movement comfortably, adjust to holding a water bottle in each hand and repeat through the series (to shoulder height, hold at shoulder, to straight over head). You can add more water to the bottles as you progress.

Ps. the purpose of doing this against the wall is that you will work on posture as you strengthen the muscles and it also forces you to maintain correct alignment and prevents you from "cheating"

Fittreelol

General thoughts. You can strengthen delts without raising your arms, but they will only be strong in the position or range you strengthen them in. As you've noticed it's really important for MS folks to not overdo things since recovery can take a long time. Another thing to keep in mind that you may already know is to keep cool since overheating can exacerbate these symptoms. Start and progress really lightly and really slowly.