[转载]肩袖损伤的训练方法（转自骨科康复园地）

原文地址：肩袖损伤的训练方法（转自骨科康复园地）作者：kevin

Thera-Band Rotator Cuff Strengthening (Beginner): This beginner exercise routine to help strengthen 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 resistance levelthat allows you to complete between 10 and 15 repetitions for 2 to 3 sets. If you are rehabilitating an injury, be sure and check with your healthcare provider for the appropriate resistance and repetitions. Perform the 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 Shoulder Adduction 肩关节内收 Begin with one end of the band or tubing securely attached. Grasp the other end with slight tension in the band or tubing, and pull toward your side. Keep your elbow straight 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 Shoulder Extension 肩关节伸展 Begin with one end of the band securely attached. Grasp the other end of the band with slight tension. 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 Internal Rotation at 0 degrees 肩关节在0°位内旋 Begin with one end of the band securely attached at waist-height. (You may place a towel roll under your arm as well.) Grasp the other end of the band with tension. Pull the band away from the wall, rotating your forearm inward. 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 forearm parallel to the ground, your elbow by your side, and your wrist straight. 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 External Rotation at 0 degrees 肩关节0°位的外旋 Begin with one end of the band securely attached at waist-height. (You may place a towel roll under your arm as well.) Grasp the other end of the band with tension. Pull the band away from the wall, rotating your forearm outward. 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 forearm parallel to the ground, your elbow by your side, and your wrist straight. 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 to 90 degrees 肩关节屈曲至90° Begin with a slightly stretched band or tubing anchored under your foot. Lift the band in front of our body. 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 Abduction to 90 degrees 肩关节外展至90° Begin with one end of the band or tubing stabilized under your foot. Grasp the band with tension at your side. Keeping your elbow straight, lift the arm upward to shoulder level. Hold and slowly return. Avoid arching your back. 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。