肩部復康運動5

Basic Shoulder Rehabilitation5

External Rotation (dumbbell)
1. Position body on table as shown, lying on non-injured side. (Fig. 1).(如圖 1 側臥)
2. Hold a dumbbell in involved hand as shown (Fig. 1).(受傷手臂持啞鈴)
3. Now lift arm, pivoting at elbow.  Keep elbow against body at all times. (Fig. 2).(轉動手肘,提起前臂,並保持手肘與身體緊貼,如圖 2 )
4. Range of motion may be limited if shoulder is tight.(擺動幅度因應肩膀鬆緊而定)
5. Slowly lower weight back to side.(放下啞鈴回復原位)
6. Complete exercise for 3 sets of 10 to 15 reps.(每次做 3 組,每組運動重複 10 至  15 次)
You may also try this exercise with Theraband where available.  See below(另可用彈性帶做同一運動,如圖示)

Fig. 1    Fig. 2
                Start                                                                               End
Fig. 3   Fig. 4
Theraband External Rotation (above)
1. Anchor Theraband to fixed object.(固定彈性帶)
2. Position body as shown for starting position (Fig. 3).(如圖 3, 作開始姿勢)
3. Keeping elbow at side, externally rotate shoulder (Fig. 4).(緊貼手肘, 向外轉動肩膀)
4. Slowly return to starting position (Fig. 3).(返回開始姿勢, 如圖 3)
5. Complete exercise with 3 sets for 10 to 15 reps.(每次做 3 組,每組運動重複 10 至  15 次)
 
 

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