Exercises to Strengthen Your Shoulder
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- Rosa Piñeiro Castellanos
- hace 7 años
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1 Exercises to Strengthen Your Shoulder Do the exercises times a day with: Right arm Left arm Both arms Repeat each exercise times. Hold each position for seconds. If you prefer, the exercises done lying on a firm, sturdy table may also be done on the floor or on an exercise bench. For each of the next three exercises, use a long dowel rod or an L bar. Lie on your back, holding the dowel with both hands from underneath. Have elbows straight and the dowel resting across your legs. Lift the dowel up over your head as far as you can. Hold. Slowly lower the dowel back down and relax, then repeat. 1
2 Ejercicios para fortalecer los hombros Haga los ejercicios veces por día con: Brazo derecho Brazo izquierdo Ambos brazos Repita cada ejercicio veces. Mantenga cada posición durante segundos. Si prefiere, los ejercicios que se hacen acostado sobre una mesa firme y sólida pueden hacerse también sobre el piso o en un banco de ejercicio. Para cada uno de los tres ejercicios siguientes, use un bastón largo o una barra en L. Acuéstese de espaldas y sostenga el bastón con ambas manos por debajo. Mantenga los codos rectos y el bastón sobre las piernas. Eleve el bastón sobre la cabeza tanto como pueda. Mantenga la posición. Baje lentamente el bastón a la posición inicial, relájese y repita el ejercicio. Exercises to Strengthen Your Shoulder. Spanish. 1
3 Lie on your back with your hands wrapped over the top of the dowel. Have one arm slightly out from your body with the elbow bent 90 degrees. Using the other hand, push the dowel to move the hand up above the shoulder. Hold. Bring the arm back down and relax. Repeat. Lie on your back with your hands wrapped over the top of the dowel. Have one arm slightly out from your body with the elbow bent at 90 degrees. Using the other hand, push the dowel to move the hand down toward your waist. Hold. Return the arm to the start position and relax. Repeat. 2
4 Acuéstese de espaldas con las manos agarrando los extremos del bastón. Coloque un brazo ligeramente separado del cuerpo, con el codo doblado a 90 grados. Usando la otra mano, empuje el bastón para mover la mano hacia arriba y sobre el hombro. Mantenga la posición. Baje el brazo a la posición inicial y relájese. Repita el ejercicio. Acuéstese de espaldas con las manos agarrando los extremos del bastón. Coloque un brazo ligeramente separado del cuerpo, con el codo doblado a 90 grados. Usando la otra mano, empuje el bastón para mover la mano hacia abajo, hacia la cintura. Mantenga la posición. Vuelva a colocar el brazo en la posición inicial y relájese. Repita el ejercicio. Exercises to Strengthen Your Shoulder. Spanish. 2
5 Put the dowel rod or bar down for the next exercises. For the next three exercises, your therapist may have your add light weights as your shoulder gets stronger. Lie on your side. Have your bottom arm stretched above your head. Have your upper arm at your side with the elbow bent at 90 degrees, so the hand is on the floor or table. With the upper arm fixed at your side, raise your hand up to shoulder level. Hold and then lower to starting point. Relax and repeat. Lie face down on a table or bench. Have one arm hanging straight down to the floor. Lift your arm out to your side until it is parallel to the floor. Hold and then slowly lower your arm. Relax and repeat. 3
6 No necesita usar el bastón o la barra para realizar los siguientes ejercicios. Para los tres ejercicios siguientes, el terapeuta físico puede solicitarle que agregue pesas livianas a medida que el hombro se fortalece. Acuéstese sobre su costado. Coloque el brazo inferior estirado por encima del nivel de su cabeza. La parte superior del brazo debe quedar al costado, con el codo doblado a 90 grados, de modo que la mano descanse sobre el piso o la mesa. Con la parte superior del brazo fija al costado, eleve la mano al nivel del hombro. Mantenga esa posición y baje el brazo hasta la posición inicial. Relájese y repita el ejercicio. Acuéstese boca abajo sobre una mesa o un banco. Deje un brazo colgando recto hacia el piso. Levante el brazo hacia afuera lateralmente hasta que quede paralelo al piso. Mantenga la posición y luego bájelo lentamente. Relájese y repita el ejercicio. Exercises to Strengthen Your Shoulder. Spanish. 3
7 Lie face down on a table or bench. Have one arm hanging straight down to the floor with elbow straight. Bend your elbow and slowly bring your elbow up as high as you can. Hold and then slowly straighten your elbow back down. Relax and repeat. For the next two exercises, you can use a theraband or resistance tubing. Shoulder External Rotation: Attach the theraband or tubing at waist height. Stand or sit on a stool with arms at your sides. Hold the theraband in one hand with the elbow bent at 90 degrees and the arm across the front of your body. Pull the theraband out across your body, keeping the elbow at your side. Slowly return to the start. Relax and then repeat. 4
8 Acuéstese boca abajo sobre una mesa o un banco. Deje un brazo colgando recto hacia el piso, con el codo recto. Doble el codo y llévelo lentamente hacia arriba, tan alto como pueda. Mantenga la posición y luego estire lentamente el codo hacia abajo. Relájese y repita el ejercicio. Para los dos ejercicios siguientes, puede usar una banda elástica Theraband o tubos de resistencia. Rotación externa del hombro: Ate la banda elástica Theraband o los tubos a la altura de la cintura. Párese o siéntese en un banquillo con los brazos a los costados. Sujete la banda elástica Theraband con una mano, manteniendo el codo doblado a 90 grados y el brazo atravesado frente el cuerpo. Tire de la banda elástica Theraband hacia afuera atravesando el cuerpo y manteniendo el codo a un costado. Regrese lentamente a la posición inicial. Relájese y repita el ejercicio. Exercises to Strengthen Your Shoulder. Spanish. 4
9 Shoulder Internal Rotation: Attach the theraband or tubing at waist height. Stand or sit on a stool with arms at your sides. Hold the theraband in the hand closest to the side where the band is attached. With the elbow bent at 90 degrees and by your side, pull the theraband across the front of your body. Hold and then slowly return to the starting point. Relax and repeat. 5
10 Rotación interna del hombro: Ate la banda elástica Theraband o los tubos a la altura de la cintura. Párese o siéntese en un banquillo con los brazos a los costados. Sujete la banda elástica con la mano más cercana al lado en que se encuentra atada la banda elástica. Con el codo doblado a 90 grados y a su costado, tire de la banda elástica extendiéndola y atravesándola frente el cuerpo. Mantenga esa posición y regrese lentamente a la posición inicial. Relájese y repita el ejercicio. Exercises to Strengthen Your Shoulder. Spanish. 5
11 These two exercises are done without the theraband or tubing. As your shoulder gets stronger, your therapist may have you add light hand weights for these exercises. Stand with your arms straight down at your sides and palms facing in toward your body. Raise your arm out to your side, turning your palm up as your arm reaches shoulder height. Do not go higher than shoulder height. Hold. Then slowly lower your arm and relax. Repeat. Stand with your elbows to your side and thumbs up. Raise your arm to shoulder level slightly out from your body. Hold and then slowly bring your arm down. Relax and repeat. 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. 6
12 Estos dos ejercicios se hacen sin la banda elástica Theraband o los tubos. A medida que el hombro se fortalezca, su terapeuta físico puede solicitarle que agregue pesas de mano livianas al hacer estos ejercicios. Párese con los brazos colgando rectos al costado y las palmas orientadas hacia el cuerpo. Levante el brazo hacia afuera lateralmente, girando la palma hacia arriba a medida que el hombro llega a la altura del hombro. No levante el brazo más arriba del hombro. Mantenga la posición. A continuación, baje lentamente el brazo y relájese. Repita el ejercicio. Párese con los codos doblados a los costados, el antebrazo perpendicular a la parte superior del brazo y los pulgares hacia arriba. Eleve la parte superior del brazo hasta la altura del hombro, alejándola un poco del cuerpo. Mantenga la posición y luego baje lentamente el brazo. Relájese y repita el ejercicio. 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. Exercises to Strengthen Your Shoulder. Spanish. 6
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HOMBRO - 34 Flexión (Banda elástica) HOMBRO - 35 Extensión (Banda elástica) Brazos hacia adelante, mantenga los codos extendidos. Fije la banda elástica con su brazo opuesto. Tire hacia abajo. Brazos hacia
Más detallesBreast Biopsy. You may be told to not eat food after midnight before the test. A family member or friend may need to take you home after your biopsy.
Breast Biopsy A biopsy is the removal of pieces of tissue, which are then sent to a lab for testing. A breast biopsy may be needed when other tests show something in the breast that needs to be checked
Más detallesKidney Failure. Kidney. Kidney. Ureters. Bladder. Ureters. Vagina. Urethra. Bladder. Urethra. Penis
Kidney Failure Kidney failure is also called renal failure. With kidney failure, the kidneys cannot get rid of the body s extra fluid and waste. This can happen because of disease or damage from an injury.
Más detallesEjercicios Escapulares (omóplato)
Upper Body: Range of Motion Exercises for the Arms Passive (Spanish versión) Parte Superior del Cuerpo: Ejercicios de Rango de movimiento para los brazos pasivos. Estos ejercicios pueden ayudarle a mejorar
Más detallesVacunas para sus hijos
para sus hijos for Your Children help prevent disease. Babies born in the United States may have their first vaccines right after birth. Future vaccines are given at well child check-ups with your child
Más detallesPrograma de Ejercicios Generales: Nivel 1
EDUCACIÓN PARA PACIENTES Y CUIDADORES Programa de Ejercicios Generales: Nivel 1 Esta información describe el Nivel 1 del programa de ejercicios generales que le ayudarán a recuperarse físicamente. Un programa
Más detallesGuía de Ejercicios / Exercise Guide
Guía de Ejercicios / Exercise Guide Advertencia: Utilice las Bandas Elásticas de Resistencia MICROGYM sólo después de consultar a un profesional de la salud capacitado. No estirar las bandas apuntando
Más detallesApplying the PreFab LSO Brace
Applying the PreFab LSO Brace Your doctor will tell you when to wear your brace during the day and for how long to wear it. Always wear a t-shirt under the brace to provide a barrier between your skin
Más detallesEpidural Pain Relief for Labor and Delivery
Epidural Pain Relief for Labor and Delivery An epidural is often used for pain relief during labor and delivery. A small flexible tube is put in the lower back. Medicine is injected into the tube to provide
Más detallesDiabetes and Eye Problems
Diabetes and Eye Problems If you have diabetes, you need to take care of your eyes because over time high blood sugar can damage your eyes. Many people with type 2 diabetes have high blood sugar for months
Más detallesBarium Enema. The Day Before Your Test
Barium Enema A barium enema is an x-ray test of the large intestine also called the colon. This test lets your doctor see the lining of your colon and rectum. If you take medicines each day, ask your doctor
Más detallesDiabetes. Diabetes is a disease in which your body cannot properly use the food you eat for energy. Your cells need energy to live and grow.
Diabetes Diabetes is a disease in which your body cannot properly use the food you eat for energy. Your cells need energy to live and grow. When you eat, food breaks down into a form of energy called glucose.
Más detallesStress Muga. To Prepare
Stress Muga A stress muga measures how well the heart pumps at rest and during exercise. It also shows the size and shape of your heart and the motion of the heart walls. A medicine called contrast is
Más detallesCholesterol. There are 3 main types of fats in your blood:
Cholesterol Cholesterol is a fatty substance that your body needs to work. It is made in the liver and found in food that comes from animals, such as meat, eggs, milk products, butter and lard. Too much
Más detallesBottle Feeding Your Baby
Bottle Feeding Your Baby Bottle feeding with formula will meet your baby s food needs. Your doctor will help decide which formula is right for your baby. Never give milk from cows or goats to a baby during
Más detallesLimiting Your Fluids
Limiting Your Fluids With some diseases, you need to limit your fluids for your health. Drinking too much fluid may cause a build up of fluid in the body that can be harmful. Drinking as little as 2 cups
Más detallesPeak Flow Meter. How to use your peak flow meter:
Peak Flow Meter A peak flow meter measures how fast air moves out of the lungs. This is a good way to check changes in your airways from asthma before you may feel them. Then you can take your medicines
Más detallesPneumonia. Signs of Pneumonia
Pneumonia When you have pneumonia, the air sacs in the lungs fill with infection or mucus. Pneumonia is caused by a bacteria, virus or chemical. It is not often passed from one person to another. Signs
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