肩部復康運動6

Basic Shoulder Rehabilitation6

Internal Rotation (dumbbell)
1. Position body on table as shown, lying on 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 or weak.(擺動幅度因應肩膀鬆緊而定)
5. Slowly lower weight back towards table.(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 Internal Rotation
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)
 
 

本頁資料是從美國太空總署（NASA）網頁轉載