Sammons Preston David S Bailie MD Скачать руководство пользователя страница 14 | Manualshive

Страница: 14 / 16

Sammons Preston David S Bailie MD Скачать руководство пользователя страница 14

- 14 -

Tricep Extension

Secure one end of the tubing
at the top of the door using
the door anchor. Begin the
exercise with your elbow bent
at your side. Using little if any
shoulder motion, straighten
your elbow by moving your
hand downward until it is
nearly fully extended. Do not
hyperextend or force the elbow
straight. Hold the end position
for one second under tension
and return to the starting
position and repeat.

Serratus Press

Secure the tubing in the door using the door anchor at approximately shoulder level.
Stand with your back facing the door and your exercising arms in the other end of the
tubing grasping the handle. Your shoulder should be at 90 degrees of elevation and
your forearm/hand positioned in neutral (thumb up) position as pictured. Keeping
your elbow straight, push forward with a small motion 3-6 inches, slightly rounding
your back. Hold the end position under tension for approximately 1 second and return
to the starting position and repeat. Be sure to isolate the motion at your shoulder/
shoulder blade and don’t bend your elbow.

o

Perform _____ sets of ____ Repetitions

o

Perform _____ sets of ____ Repetitions

«
...
12
13
14
15
16
»

Содержание David S Bailie MD

Страница 1: ...SHOULDER KIT David S Bailie MD Todd Ellenbecker DPT MS CSCS...

Страница 2: ...Kit Components 3 5lb resistance band yellow 5 7lb resistance band red Shoulder pulley Door Anchor 2 Exercise Handles Range of Motion Bar Band Set Includes...

Страница 3: ...tion Stepout 8 Shoulder External Rotation Neutral 9 Shoulder Internal Rotation 9 Standing Shoulder Extension 10 Sidelying External Rotation 10 Sidelying Shoulder Flexion 11 External Rotation with Retr...

Страница 4: ...prox 30 45 degrees to each side so that together when viewed from above your arms would form a V shape Gently pull down using the uninvolved arm to assist the elevation of the involved arm as high as...

Страница 5: ...rting position Repeat Shoulder External Rotation 45 Lie on back with involved arm out to side of body at 45 degrees and elbow bent at 90 degrees Grip stick in hand of involved arm and keep elbow in fl...

Страница 6: ...rotation Hold for 5 15 seconds Return to start position Be sure to keep elbow bent to 90 degrees Shoulder Internal Rotation Up the Back with Stick Stand with your involved arm grasping the stick behi...

Страница 7: ...the table You can use your chin to push down gently on your involved shoulder to ensure that it is not raising upward as you move your hands toward the table Hold the stretch for 20 30 seconds and rep...

Страница 8: ...on take a large step away from the attachment point of the band elongating it Pause for 1 2 seconds before stepping back to the starting position Internal Rotation Stepout Using the same arm position...

Страница 9: ...re Rotate the shoulder to the outside and slowly return to the starting position Shoulder Internal Rotation Stand sideways to the door with the exercising shoulder closest to the door Secure one end o...

Страница 10: ...your side As your arm moves backward squeeze your shoulder blades together and downward Hold the end position for 1 2 seconds and slowly return to the starting position Repeat Sidelying External Rota...

Страница 11: ...rief pause of 1 second return to the starting position at your side Repeat As your shoulder improves in strength you will add a small weight in your hand as directed by your therapist External Rotatio...

Страница 12: ...with arm in 90 degrees of elevation in the scapular plane 30 degrees forward from directly at your side as pictured facing toward the door or tubing attachment Your forearm should start in a horizonta...

Страница 13: ...in a nearly horizontal position as pictured hold for one second Slowly return to the starting position and repeat Bicep Curl Secure one end of tubing under the foot on the same side of your exercisin...

Страница 14: ...the door anchor at approximately shoulder level Stand with your back facing the door and your exercising arms in the other end of the tubing grasping the handle Your shoulder should be at 90 degrees o...

Страница 15: ...control to the starting position and repeat D1 Extension Secure the tubing using the door anchor just above the shoulder level Stand with your non exercising shoulder facing toward the door as pictur...

Страница 16: ...and slowly return to the starting position and repeat D2 Extension Secure one end of the tubing in the top of the door using the door anchor Grasp the other end of the tubing using the handle provide...

Отзывы:

Нет отзывов