Foreign Language Title 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. 다음에표시된부위를사용하여하루 회운동합니다. 오른쪽팔 왼쪽팔 양팔 각운동을 회씩반복합니다. 각자세를 초간유지합니다. 원하는경우, 단단하고튼튼한테이블위에누워서하는운동은바닥에눕거나운동용벤치에누워서해도됩니다. With rod or cane For each of the next three exercises, use a long dowel rod or cane. 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. 막대또는지팡이사용 다음세가지운동에는긴봉 (dowel rod) 또는지팡이를사용하십시오. 등을대고누워양손으로막대를아래쪽에서잡습니다. 팔꿈치를곧게펴고막대가양다리를가로질러놓이도록합니다. 막대를머리위로들어올려가능한멀리까지팔을뻗습니다. 자세를유지합니다. 막대를천천히내려제자리에돌려놓고긴장을푼다음, 이동작을반복합니다.
2 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. 등을대고누워양손으로막대맨위를감싸쥡니다. 한쪽팔을몸통에서약간벗어나게하여팔꿈치를 90 도로굽힙니다. 반대쪽손을사용하여막대를밀어서손을어깨위로올립니다. 자세를유지합니다. 팔을원래대로내리고긴장을풉니다. 이동작을반복합니다. 등을대고누워양손으로막대맨위를감싸쥡니다. 한쪽팔을몸통에서약간벗어나게하여팔꿈치를 90 도각도로굽힙니다. 반대쪽손을사용해막대를밀어손을허리쪽으로내립니다. 자세를유지합니다. 팔을시작할때자세로되돌린다음긴장을풉니다. 이동작을반복합니다.
3 Without rod or cane Put the dowel rod or cane down for the next exercises. Your therapist may have you 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. 막대또는지팡이사용안함 다음운동에서는막대나지팡이를내려놓으십시오. 어깨힘이좋아질수록치료사가가벼운덤벨을추가할수있습니다. 옆구리를대고눕습니다. 아래쪽팔을머리위로쭉뻗습니다. 위쪽팔은옆구리에댄채팔꿈치를 90 도로굽혀손이바닥이나테이블에닿게합니다. 위쪽팔을옆구리에고정한채로손을어깨높이까지올립니다. 이자세를유지하고있다가시작할때자세로내립니다. 긴장을풀고이동작을반복합니다. 테이블이나벤치에아래를보고엎드립니다. 한쪽팔이바닥을가리키도록쭉뻗어내립니다. 팔을옆구리까지들어올려바닥과평행이되도록합니다. 그자세를유지하고있다가천천히팔을내립니다. 긴장을풀고이동작을반복합니다.
4 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. 테이블이나벤치에아래를보고엎드립니다. 한쪽팔이바닥을가리키도록팔꿈치를곧게펴고쭉뻗어내립니다. 팔꿈치를굽힌다음천천히팔꿈치를올려가능한높이올립니다. 그자세를유지하고있다가천천히팔꿈치를다시펴서내립니다. 긴장을풀고이동작을반복합니다. With theraband or tubing 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. 탄성밴드 (Theraband) 또는튜브사용 다음두가지운동에는탄성밴드또는레지스턴스튜브를사용하면됩니다. 어깨바깥쪽회전 : 탄성밴드나튜브를허리높이에부착합니다. 일어서거나스툴에앉은상태로양팔을옆구리에붙입니다. 한손에탄성밴드를잡고팔꿈치를 90 도로굽힙니다. 이팔이몸통앞쪽을가로질러놓이게하면됩니다. 탄성밴드를몸통을가로질러당기되팔꿈치를옆구리에고정합니다. 천천히시작위치로돌아갑니다. 긴장을풀고이동작을반복합니다.
5 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. 어깨안쪽회전 : 탄성밴드나튜브를허리높이에부착합니다. 일어서거나스툴에앉은상태로양팔을옆구리에붙입니다. 밴드가부착된곳과가까운쪽손에탄성밴드를잡습니다. 팔꿈치를 90 도굽힌상태로옆구리에고정하고, 탄성밴드를몸통앞쪽을가로질러당깁니다. 이자세를유지하고있다가시작위치로천천히되돌립니다. 긴장을풀고이동작을반복합니다. Without theraband or tubing 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. 탄성밴드또는튜브사용안함 다음두가지운동은탄성밴드나튜브없이진행합니다. 어깨힘이강해지면치료사가이러한운동을할때가벼운아령을추가할수있습니다. 일어서서양팔을옆구리에똑바로붙이고손바닥이몸통쪽을향하도록합니다. 팔을옆구리에서멀리떨어뜨리며들어올리되, 팔이어깨높이가되면손바닥을위로향합니다. 어깨높이보다높이올리지마십시오. 자세를유지합니다. 그런다음팔을천천히내리고긴장을풉니다. 이동작을반복합니다.
6 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. 팔꿈치를옆구리에붙이고엄지를위로향한상태로섭니다. 팔을어깨높이로들어올려몸통에서약간떨어뜨립니다. 그자세를유지하고있다가천천히팔을내립니다. 긴장을풀고이동작을반복합니다. 2013 - June 10, 2017, Health Information Translations. Unless otherwise stated, user may print or download information from www. 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 treatment.