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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