肩部復康運動2

Basic Shoulder Rehabilitation2

Isometric Contraction" What is it"
        An isometric contraction is the contraction of a muscle, against stationary resistance, without moving the joint through active range of motion. For example:  contracting the shoulder muscles by pushing against the wall.
 

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Isometric Shoulder Abduction
1. Stand along a wall as shown with injured shoulder along wall.(如圖,把受傷肩膀靠向牆)
2. Use a pillow between arm and wall.(置枕頭於中間)
3. Push into the wall, by trying to raise arm out to the side.(嘗試把手臂向外舉起,即手掌部分壓向牆)
4. Hold the "push" for 10 seconds.(維持狀態 10 秒鐘)
5. Repeat exercise for 1-2sets of 10-15 reps(每次做 1 至 2 組,每組運動重複 10 至 15 次)
 

Isometric Shoulder Abduction
1. Stand along a wall as shown with injured shoulder along wall.(如圖,把受傷肩膀靠向牆)
2. Use a pillow between arm and wall.(置枕頭於中間)
3. Push into the wall, by trying to raise arm out to the side.(嘗試把手臂向後舉起,即手掌部分壓向牆)
4. Hold the "push" for 10 seconds.(維持狀態 10 秒鐘)
5. Repeat exercise for 1-2sets of 10-15 reps.(每次做 1 至 2 組,每組運動重複 10 至 15 次)
 
 
 
 
 
  

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Isometric Shoulder Internal Rotation
1. Stand will arm at your side and elbow bent as shown.(如圖屈起受傷手臂)
2. Use a pillow between arm and body.(置枕頭於手臂與身體中間)
3. Push into the pillow, pivoting at the elbow.(扭動前臂,壓入枕頭內)
4. Hold the "push" for 10 seconds.(維持狀態 10 秒鐘)
5. Repeat exercise for 1-2sets of 10-15 reps.(每次做 1 至 2 組,每組運動重複 10 至 15 次)

Isometric Shoulder External Rotation
1. Stand along a wall as shown with injured shoulder along wall.(如圖,把受傷肩膀靠向牆)
2. Use a pillow between arm and wall.(置枕頭於中間)
3. Push into the wall, pivoting at the elbow.(扭動前臂,壓入枕頭內)
4. Hold the "push" for 10 seconds.(維持狀態 10 秒鐘)
5. Repeat exercise for 1-2sets of 10-15 reps.(每次做 1 至 2 組,每組運動重複 10 至 15 次)
 
 
 
 

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