Arm Theraband Exercises: Lying
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- José Ignacio Rivero Velázquez
- hace 9 años
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Transcripción
1 Arm Theraband Exercises: Lying Do these exercises while lying in bed, holding one end of the theraband in each hand. Be sure to breathe as you do these exercises. Do the exercises with slow, steady motions for the best results. Exercises should be done times each day. Repeat each exercise times. Do these exercises with: Right arm Left arm Both arms If you are to use your right or left arm only, you may tie the theraband to the bed or hold the theraband in the other hand as an anchor. With both arms straight, holding the theraband, place one hand across to the opposite arm to anchor the band. Slowly bend your other arm at the elbow, bringing your hand to your shoulder. Straighten your elbow slowly, back to the start. With both arms straight, holding the theraband, place one hand across to the opposite arm to anchor the band. Keeping your arm straight, slowly raise your other arm up over your head, stretching the band. Hold and then slowly bring your arm back down to your side, keeping the arm straight. 1
2 Ejercicios de brazos con la banda elástica Theraband: acostado Haga estos ejercicios recostado en la cama, sujetando un extremo de la banda elástica en cada mano. Asegúrese de respirar mientras hace los ejercicios. Para obtener los mejores resultados, haga los ejercicios con movimientos lentos y continuos. Haga los ejercicios veces al día. Repita cada ejercicio veces. Haga estos ejercicios con: Brazo derecho Brazo izquierdo Ambos Si va a usar solo el brazo derecho o el izquierdo, puede atar la banda elástica a la cama o sujetarla con la otra mano para fijarla. Con los dos brazos estirados y sujetando la banda elástica, coloque una mano sobre el brazo opuesto para fijar la banda. Doble lentamente el otro brazo a la altura del codo y lleve la mano hacia el hombro. Estire lentamente el codo para regresar a la posición inicial. Con los dos brazos estirados y sujetando la banda elástica, coloque una mano sobre el brazo opuesto para fijar la banda. Mantenga el brazo estirado y levante lentamente el otro brazo sobre su cabeza, estirando la banda. Mantenga esa posición y luego lleve nuevamente el brazo hacia abajo, en forma lenta, al costado del cuerpo, manteniendo el brazo estirado. Arm Theraband Exercises: Lying. Spanish. 1
3 Holding the band, bend your arms to 90 degrees, keeping your elbows in by your sides. Slowly pull your hands away from each other, stretching the band between them. Be sure your elbows stay by your sides. Hold, then slowly bring your hands back in. With both arms straight, holding the theraband, place one hand across to the opposite arm. Anchor the band in the hand of the straight arm by your side. Bring the straight arm from the opposite leg, across your body and stretch the band up over your head and away from your body. Your thumb will be pointed towards the bed. Hold and then slowly bring the arm back down and across your body to the starting point. 2
4 Sujete la banda y doble los brazos a 90 grados, manteniendo los codos adentro, al costado del cuerpo. Aleje lentamente las manos entre sí, estirando la banda entre ellas. Asegúrese de que los codos se mantengan al costado del cuerpo. Mantenga esa posición y luego lleve nuevamente las manos hacia adentro, en forma lenta. Con los dos brazos estirados y sujetando la banda elástica, coloque una mano sobre el brazo opuesto. Fije la banda en la mano del brazo estirado, a su costado. Arm Theraband Exercises: Lying. Spanish. 2 Lleve el brazo estirado desde la pierna opuesta, cruzando sobre su cuerpo y estire la banda sobre su cabeza, alejándola del cuerpo. El dedo pulgar quedará apuntando hacia la cama. Mantenga esa posición y luego lleve nuevamente el brazo hacia abajo, cruzando sobre su cuerpo, en forma lenta, a la posición inicial.
5 Lie on your side with your exercising arm up. Holding the band in your hands, place your lower arm by your waist or chin, whichever is most comfortable for you. This arm will anchor the band. Start with the other arm bent at the elbow and slowly straighten the arm, pulling the band. You should feel this work the back of your arm. Hold and then slowly bend your arm back down. 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.0 3
6 Acuéstese sobre un costado y deje el brazo que ejercitará arriba. Sujete la banda en sus manos y coloque el antebrazo donde le resulte más cómodo, junto a la cintura o al mentón. Este brazo fijará la banda. Comience con el otro brazo doblado a la altura del codo y estire lentamente el brazo, tirando de la banda. Deberá sentir el esfuerzo en la parte posterior del brazo. Mantenga la posición y luego doble lentamente el brazo hacia abajo. 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.0 Arm Theraband Exercises: Lying. Spanish. 3
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