Scapular, Shoulder and Elbow Theraband Exercises
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- Manuel Torres Ávila
- hace 7 años
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1 Scapular, Shoulder and Elbow Theraband Exercises These Theraband Exercises will help improve your strength and endurance. Your therapist will show you how and where to attach the band to get the most benefit during exercise. Do only those exercises checked by your therapist. Sit or stand as shown. Adjust the tension by tying the band in a large or small loop. Holding it closer to or farther away from where the band is attached also changes the tension. Repeat each exercise times for times a day. Theraband resistance: yellow red green blue black silver Scapular Elevation: Fasten the Theraband to the bottom of a table or chair or under your foot. Keep your arm straight down to your side and shrug your shoulder upward. Scapular Retraction: Fasten the Theraband to a doorknob and face the door. Grasp the band with your arm straight in front of you. Move your shoulder back while your arm stays straight. 1
2 Ejercicios con la banda elástica Theraband para la escápula, el hombro y el codo Estos ejercicios con la banda elástica Theraband ayudarán a mejorar su fortaleza y resistencia. Su terapeuta físico le mostrará cómo y dónde sujetar la banda para obtener el mayor beneficio durante el ejercicio. Haga solo los ejercicios marcados por el terapeuta físico. Siéntese o párese, según se muestre. Ajuste la tensión atando la banda con un bucle grande o pequeño. Sujetarla más cerca o más lejos de donde esté atada también cambia la tensión. Repita cada ejercicio veces, veces al día.. Resistencia de la banda amarilla roja verde elástica Theraband: azul negra plateada Elevación escapular: Ate la banda elástica Theraband a la parte inferior de una mesa o silla, o sujétela debajo del pie. Mantenga el brazo extendido hacia abajo y al costado, y encoja el hombro hacia arriba. Contracción escapular: Scapular, Shoulder and Elbow Theraband Exercises. Spanish. 1 Ate la banda elástica Theraband al pomo de una puerta y párese frente a la puerta. Sujete la banda con el brazo extendido frente a usted. Mueva el hombro hacia atrás mientras deja el brazo extendido.
3 Scapular Protraction: Attach the band to a doorknob. With your back toward the door, grasp the band with your arm straight forward. Move your shoulder forward while your arm stays straight. Shoulder Flexion: Attach the band to a doorknob. With your back toward the door start with your arm at your side. Pull your arm forward and up in front of you. palm facing up thumb up position Shoulder Abduction: Start with your arm across your body holding on to the band near the doorknob. Pull your arm directly out to the side, keeping your arm straight. palm facing up thumb up position 2
4 Abducción escapular: Sujete la banda al pomo de una puerta. Con la espalda hacia la puerta, sujete la banda elástica con el brazo extendido hacia adelante. Mueva el hombro hacia adelante mientras el brazo permanece extendido. Flexión de hombros: Sujete la banda al pomo de una puerta. Párese de espaldas a la puerta y comience con el brazo al costado. Levante el brazo hacia adelante y hacia arriba delante de usted. con la palma hacia arriba con el pulgar hacia arriba Abducción de hombros: Scapular, Shoulder and Elbow Theraband Exercises. Spanish. 2 Comience con el brazo atravesando el cuerpo y sujetando la banda cerca del pomo de la puerta. Mueva el brazo directamente hacia un costado lateralmente, manteniendo el brazo estirado. con la palma hacia arriba con el pulgar hacia arriba
5 Shoulder Adduction: Keep the Theraband at waist level. Start with your arm out to your side, and keep your elbow straight or bent. Pull your arm in to your side. Do not twist at the waist. Scapular Chest Pulls: Grasp the Theraband in both hands or loop it over your hands. Stretch the band out to the sides with both your hands. Scapular Pull Downs: Attach the Theraband over your head. With your arms over your head, pull the band out to the sides and down, so your elbows are bent at your sides. 3
6 Abducción de hombros: Mantenga la banda elástica Theraband al nivel de la cintura. Comience con el brazo hacia afuera y hacia el costado y mantenga el codo derecho o flexionado. Traiga el brazo hacia adentro, al costado. No gire a la altura de la cintura. Extensiones de pecho escapulares: Sujete la banda elástica Theraband con las dos manos o hágala pasar alrededor de las manos. Estire la banda lateralmente con ambas manos. Estiramientos escapulares hacia abajo: Sujete la banda elástica Theraband sobre la cabeza. Con los brazos sobre la cabeza, tire de la banda hacia los costados y hacia abajo, de modo que los codos queden flexionados a los costados. Scapular, Shoulder and Elbow Theraband Exercises. Spanish. 3
7 Shoulder External Rotation: Keep the Theraband at waist level. Use the arm farthest from the band and keep your elbow in at your side. Turn your arm outward away from your body. Keep your forearm parallel to the floor. Shoulder Internal Rotation: Keep the Theraband at waist level. Use the arm next to the band and keep your elbow in at your side. Turn your arm inward across your body. Keep your forearm parallel to the floor. 4
8 Rotación externa del hombro: Mantenga la banda elástica Theraband al nivel de la cintura. Use el brazo que esté más alejado de la banda elástica y mantenga el codo adentro, al costado. Gire el brazo hacia afuera, alejándolo del cuerpo. Mantenga el antebrazo paralelo al piso. Rotación interna del hombro: Mantenga la banda elástica Theraband al nivel de la cintura. Use el brazo que esté más cerca de la banda elástica y mantenga el codo adentro, al costado. Gire el brazo hacia adentro, atravesando el cuerpo. Mantenga el antebrazo paralelo al piso. Scapular, Shoulder and Elbow Theraband Exercises. Spanish. 4
9 Shoulder Extension: Keep the Theraband at waist level. Start with your arm forward, and keep your elbow straight. Pull your arm back as far as possible. Shoulder Horizontal Abduction: Raise your arm to shoulder level, parallel to the floor, with your elbow straight or slightly bent. Pull your arm across your body. 5
10 Extensión de hombros: Mantenga la banda elástica Theraband al nivel de la cintura. Comience con el brazo extendido hacia adelante y mantenga el codo recto. Estire el brazo hacia atrás tanto como pueda. Abducción horizontal de hombros: Levante el brazo a la altura del hombro y paralelo al piso, con el codo recto o levemente flexionado. Cruce el brazo atravesando el cuerpo. Scapular, Shoulder and Elbow Theraband Exercises. Spanish. 5
11 Shoulder Horizontal Adduction: Start with your arm out to the side at shoulder level and parallel to the floor. Pull your arm across your body, bending your elbow if needed. Diagonal Extension #1: Put the Theraband above shoulder level. Pull in a downward motion across your body to the opposite side. 6
12 Abducción horizontal de hombros: Comience con el brazo hacia afuera y a un costado, a nivel del hombro y paralelo al piso. Cruce el brazo atravesando el cuerpo y si es necesario, flexione el codo. Extensión diagonal N. 1: Coloque la banda elástica Theraband por encima del nivel del hombro. Tire de ella hacia abajo, atravesando el cuerpo y hacia el lado opuesto. Scapular, Shoulder and Elbow Theraband Exercises. Spanish. 6
13 Diagonal Extension #2: Grasp the Theraband with your arm at shoulder level, and out to your side. Bring your arm down and across your body to the opposite side. Forward Thrust: With your back toward the Theraband at should level, grasp the band behind your shoulder. Pull it forward, straightening your arm. 7
14 Extensión diagonal N. 2: Sujete la banda elástica Theraband con el brazo a nivel del hombro y hacia el costado. Lleve el brazo hacia abajo, atravesando el cuerpo hacia el lado opuesto. Compresiones hacia adelante: Con la espalda hacia la banda elástica Theraband a nivel del hombro, sujete la banda por detrás del hombro. Tire hacia adelante, enderezando el brazo. Scapular, Shoulder and Elbow Theraband Exercises. Spanish. 7
15 Elbow Flexion: Place the Theraband under your feet and pull toward your shoulders. Elbow Extension: Place the Theraband under the arms of a chair and push up toward the ceiling. 5/2013 Health Information Translations Unless otherwise stated, user may print or download information from for personal, non-commercial use only. The medical information found on this website should not be used in place of a consultation with your doctor or other health care provider. You should always seek the advice of your doctor or other qualified health care provider before you start or stop any treatment or with any questions you may have about a medical condition. The Ohio State University Wexner Medical Center, Mount Carmel Health System, OhioHealth and Nationwide Children s Hospital are not responsible for injuries or damages you may incur as a result of your stopping medical treatment or your failure to obtain medical treatment. 8
16 Flexión de codo: Coloque la banda elástica Theraband debajo del pie y tire de ella hacia los hombros. Extensión del codo: Coloque la banda elástica Theraband debajo de los brazos de una silla y tire hacia arriba, hacia el techo. 5/2013 Health Information Translations Unless otherwise stated, user may print or download information from for personal, non-commercial use only. The medical information found on this website should not be used in place of a consultation with your doctor or other health care provider. You should always seek the advice of your doctor or other qualified health care provider before you start or stop any treatment or with any questions you may have about a medical condition. The Ohio State University Wexner Medical Center, Mount Carmel Health System, OhioHealth and Nationwide Children s Hospital are not responsible for injuries or damages you may incur as a result of your stopping medical treatment or your failure to obtain medical treatment. Scapular, Shoulder and Elbow Theraband Exercises. Spanish. 8
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