肩部復康運動4
Basic Shoulder Rehabilitation4
Shoulder Flexion (Dumbbell and/or Theraband)
1. Stand holding a 1lb to 5lb dumbbell at your side as shown (Fig. 1).(如圖 1
,站立及手持 1 至 5 磅啞鈴)
2. Raise arm up in front of you within pain range; stop at 90 degrees as shown
(Fig. 2).(提手至 90 度,如圖 2 )
3. Repeat exercises for 3 sets of 10-15 reps.(每次做 3 組,每組運動重複
10 至 15 次)
4. A theraband may also be used as shown for the same exercise (Fig. 3).(另可用彈性帶做同一運動,如圖
3 )
Fig. 1
Fig.
2
Fig. 3
Start
End
Theraband
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Empty Can Exercise
1. Stand holding a 1lb to 5lb dumbbell at your side as shown with thumb down
(Fig. 1).(如圖1,站立及手持 1 至 5 磅啞鈴,姆指向下)
2. Raise arm up at a 45 degree angle in front as shown (in between abduction and
flexion) (Fig. 2).(以 45 度提手向上,如圖2)
3. Repeat exercises for 3 sets of 10-15 reps.(每次做 3 組,每組運動重複
10 至 15 次)
4. A theraband may also be used as shown for the same exercise (Fig. 3).(另可用彈性帶做同一運動,如圖
3 )
Fig. 1
Fig.
2
Fig. 3
Start
End
Theraband
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