肩部復康運動7

Basic Shoulder Rehabilitation7

Prone Horizontal Abduction (dumbbell)
1. Lay on a table or bed as shown with involved arm hanging off edge (Fig. 1).(俯臥於卓上, 把受傷手臂放在卓外, 如圖 1 )
2. Hold a dumbbell weight in hand of the involved shoulder.(手持啞鈴)
3. Raise arm up so that it is level with the edge of the bed (Fig. 2).(提起手臂, 直至與卓面平行)
4. Hold for 5 seconds and then lower back to starting position (Fig. 1).(保持姿勢 5 秒鐘, 然後返回開始姿勢)
5. Complete exercises with 3 sets of 10-15 reps.(每次做 3 組,每組運動重複 10 至  15 次)

Fig. 1 Fig. 2
                Start                                                                            End

Fig. 3 Fig. 4

Horizontal Abduction (Theraband)
1. Stand holding Theraband with both hands with arms extended out in front of you, shoulder width apart (Fig. 3).(站立, 兩手伸直, 手持彈性帶, 如圖 3 )
2. Pull on theraband, brining arms out to your side as shown (Fig. 4).(把手向外拉, 如圖 4 )
3. Complete exercises with 3 sets of 10-15 reps.(每次做 3 組,每組運動重複 10 至  15 次)
 
 

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