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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