Jumat, 11 Februari 2011

What exercises should be done?

di 23.05 Label:
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a) The widespread practice of motion
stand up and lean body facing the floor. ill let your arms dangle straight down. do the movement as drawing a circle in the air with a sore arm. then move backwards and forwards and left the right side.
Repeat this exercise 5-10 times movement

b) rotator cuff strengthening exercises
use a fairly light load so as not tired. training approximately 10-20 times. add a little weight every week (but not to burden those made ill). start with weights 2 ounces in the first week. increase to 4 ounces in the second week, 8 ounces in the next week. after each exercise, compresses with ice cubes. most do not use a plastic bag with ice cubes in it or frozen peas, not gel pouch. if you exercise regularly, such as the instructions above, for 3-5 times a week, then the rotator cuff muscles will become stronger and you will get back to normal strength in the shoulder


Exercise 1
start by sleeping on his stomach. put your arms beside the sick bed. then slowly raise the arms upward until your elbows bent 90 degrees. Stop when your hands level with shoulders. slowly lower your hand. Repeat this exercise 5-10 times movement.

Exercise 2
lying on its side with a rolled towel under the armpit. stretch your right arm above his head. left arm on the side with elbows bent 90 degrees and the forearm rests on the chest, palms down. raise your forearms until level with the shoulder (like a rocking motion punches to the back of his hand forward in tennis).
slowly lower. repeat 5-10 times the movement.

Exercise 3
lying on her side on the right side. keep the left arm remains on the upper side of the body. bend your right elbow 90 degrees. lower right arm leaning on the table. then raise your right arm down to his chest (like a rocking motion forehan in tennis). slowly lower. repeat 5-10 times movement


Exercise 4
standing position. lift arms until it reaches 45 degrees (like emptying a can). Do not lift beyond the point of pain. gently lower. repeat 5-10 times the movement.