在线客服名称:[转载]肩袖损伤的训练方法（转自骨科康复园地）

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

肩袖力量训练：这些练习帮助提高肩袖肌群的力量

Use aThera-Band resistancelevelthat allows you tocomplete between 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.

使用肌力训练带完成2-3组的练习，每组练习10-15次。如果处在疾病的恢复期，确保肌力训练带的阻力以及锻炼的次数。一般一周练习3天。

Thera-Band ShoulderAdduction

肩关节内收
Begin with one end of the band ortubing securely attached. Grasp the other end with slight tensionin the band or tubing, and pull toward your side. Keep your elbowstraight and avoid leaning over. Hold and slowly return.

训练带或训练管的一端固定在比较牢固的地方。手握住训练带或训练管的另一端，然后向你的方向拉。保持你的肘关节伸直并且避免倾斜。维持几秒再慢慢回到起始位置。

Thera-Band ShoulderExtension

肩关节伸展
Begin with one end of the bandsecurely attached. Grasp the other end of the band with slighttension. Extend your arm backward, keeping your elbow straight.Hold and slowly return.

 训练带或训练管的一端固定在比较牢固的地方。手握住训练带或训练管的另一端，伸直你的胳膊并向后拉。保持你的肘关节伸直，维持几秒再慢慢回到起始位置。

Thera-Band Shoulder InternalRotation at 0 degrees

肩关节在0°位内旋
Begin with one end of the bandsecurely attached at waist-height. (You may place a towel rollunder your arm as well.) Grasp the other end of the band withtension. Pull the band away from the wall, rotating your forearminward. Hold and slowly return.

 训练带或训练管的一端固定在比较牢固的地方。手握住训练带或训练管的另一端，拉着带子远离墙壁，向内旋转前臂，维持几秒再慢慢回到起始位置。

TIP: Be sure to keep your forearmparallel to the ground, your elbow by your side, and your wriststraight.

提示：确保你的前臂平行于地面，你的肘关节贴着你的身体，腕关节伸直。

Thera-Band Shoulder ExternalRotation at 0 degrees

肩关节0°位的外旋
Begin with one end of the bandsecurely attached at waist-height. (You may place a towel rollunder your arm as well.) Grasp the other end of the band withtension. Pull the band away from the wall, rotating your forearmoutward. Hold and slowly return.

训练带或训练管的一端固定在比较牢固的地方。手握住训练带或训练管的另一端，拉着带子远离墙壁，向外旋转前臂，维持几秒再慢慢回到起始位置。
TIP: Be sure to keep your forearmparallel to the ground, your elbow by your side, and your wriststraight.

提示：确保你的前臂平行于地面，你的肘关节贴着你的身体，腕关节伸直。

Thera-Band Shoulder Flexion to90 degrees

肩关节屈曲至90°
Begin with a slightly stretched bandor tubing anchored under your foot. Lift the band in front of ourbody. Keep your thumb pointing upward and your elbow straight.Avoid arching your back.

训练带或训练管的一侧踩于脚下，向前提起训练带，保持大拇指朝上并且肘关节伸直，避免弓背。

Thera-Band Shoulder Abductionto 90 degrees

肩关节外展至90°
Begin with one end of the band ortubing stabilized under your foot. Grasp the band with tension atyour side. Keeping your elbow straight, lift the arm upward toshoulder level. Hold and slowly return. Avoid arching yourback.

训练带或训练管的一侧踩于脚下，在你的侧面握于训练带的另一端。保持你的肘关节伸直，向侧面提起训练带至肩关节水平。维持几秒并慢慢恢复起始位置，避免弓背。