肩袖損傷的訓練方法

作者：王雪強

來源：中國運動康復網，已獲授權

肩袖損傷的訓練方法

Thera-Band Rotator Cuff Strengthening(Beginner): This beginner exercise routine to helpstrengthen the rotator cuff.

肩袖力量訓練：這些練習幫助提高肩袖肌群的力量

Use a Thera-Band resistance levelthat allows you to completebetween 10 and 15 repetitions for 2 to 3 sets. If you arerehabilitating an injury, be sure and check with your healthcareprovider for the appropriate resistance and repetitions. Performthe routine 3 days a week.

使用肌力訓練帶完成2-3組的練習，每組練習10-15次。如果處在疾病的恢復期，確保肌力訓練帶的阻力以及鍛煉的次數。一般一周練習3天。

Thera-Band Shoulder Adduction

肩關節內收

Begin with one end of the band or tubing securely attached.Grasp the other end with slight tension in the band or tubing, andpull toward your side. Keep your elbow straight and avoid leaningover. Hold and slowly return.

訓練帶或訓練管的一端固定在比較牢固的地方。手握住訓練帶或訓練管的另一端，然後向你的方向拉。保持你的肘關節伸直並且避免傾斜。維持幾秒再慢慢回到起始位置。

Thera-Band Shoulder Extension

肩關節伸展

Begin with one end of the band securely attached. Grasp theother end of the band with slight tension. Extend your armbackward, keeping your elbow straight. Hold and slowly return.

訓練帶或訓練管的一端固定在比較牢固的地方。手握住訓練帶或訓練管的另一端，伸直你的胳膊並向後拉。保持你的肘關節伸直，維持幾秒再慢慢回到起始位置。

Thera-Band Shoulder Internal Rotation at 0degrees

肩關節在0°位內旋

Begin with one end of the band securely attached atwaist-height. (You may place a towel roll under your arm as well.)Grasp the other end of the band with tension. Pull the band awayfrom the wall, rotating your forearm inward. Hold and slowlyreturn.

訓練帶或訓練管的一端固定在比較牢固的地方。手握住訓練帶或訓練管的另一端，拉著帶子遠離牆壁，向內旋轉前臂，維持幾秒再慢慢回到起始位置。

TIP: Be sure to keep your forearm parallel to the ground, yourelbow by your side, and your wrist straight.

提示：確保你的前臂平行於地面，你的肘關節貼著你的身體，腕關節伸直。

Thera-Band Shoulder External Rotation at 0degrees

肩關節0°位的外旋

Begin with one end of the band securely attached atwaist-height. (You may place a towel roll under your arm as well.)Grasp the other end of the band with tension. Pull the band awayfrom the wall, rotating your forearm outward. Hold and slowlyreturn.

訓練帶或訓練管的一端固定在比較牢固的地方。手握住訓練帶或訓練管的另一端，拉著帶子遠離牆壁，向外旋轉前臂，維持幾秒再慢慢回到起始位置。

TIP: Be sure to keep your forearm parallel to the ground, yourelbow by your side, and your wrist straight.

提示：確保你的前臂平行於地面，你的肘關節貼著你的身體，腕關節伸直。

Thera-Band Shoulder Flexion to 90 degrees

肩關節屈曲至90°

Begin with a slightly stretched band or tubing anchored underyour foot. Lift the band in front of our body. Keep your thumbpointing upward and your elbow straight. Avoid arching yourback.

訓練帶或訓練管的一側踩於腳下，向前提起訓練帶，保持大拇指朝上並且肘關節伸直，避免弓背。

Thera-Band Shoulder Abduction to 90 degrees

肩關節外展至90°

Begin with one end of the band or tubing stabilized under yourfoot. Grasp the band with tension at your side. Keeping your elbowstraight, lift the arm upward to shoulder level. Hold and slowlyreturn. Avoid arching your back.

訓練帶或訓練管的一側踩於腳下，在你的側面握於訓練帶的另一端。保持你的肘關節伸直，向側面提起訓練帶至肩關節水平。維持幾秒並慢慢恢復起始位置，避免弓背。

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