"Scapular Shoulder and Elbow Theraband Exercise Chart" (English/Spanish)

ADVERTISEMENT
ADVERTISEMENT

Download "Scapular Shoulder and Elbow Theraband Exercise Chart" (English/Spanish)

Download PDF

Fill PDF online

Rate (4.5 / 5) 26 votes
Scapular, Shoulder and Elbow
Theraband Exercises
• These Theraband Exercises will help improve your strength and
endurance. Your therapist will show you how and where to attach the
band to get the most benefit during exercise.
• Do only those exercises checked by your therapist. Sit or stand as
shown. Adjust the tension by tying the band in a large or small loop.
Holding it closer to or farther away from where the band is attached
also changes the tension.
Repeat each exercise _____ times for _____ times a day.
Theraband resistance:
 yellow
 red
 green
 blue
 black
 silver
Scapular Elevation:
Fasten the Theraband to the bottom of a table or
chair or under your foot. Keep your arm straight
down to your side and shrug your shoulder
upward.
Scapular Retraction:
Fasten the Theraband to a doorknob
and face the door. Grasp the band with
your arm straight in front of you. Move
your shoulder back while your arm stays
straight.
1
Scapular, Shoulder and Elbow
Theraband Exercises
• These Theraband Exercises will help improve your strength and
endurance. Your therapist will show you how and where to attach the
band to get the most benefit during exercise.
• Do only those exercises checked by your therapist. Sit or stand as
shown. Adjust the tension by tying the band in a large or small loop.
Holding it closer to or farther away from where the band is attached
also changes the tension.
Repeat each exercise _____ times for _____ times a day.
Theraband resistance:
 yellow
 red
 green
 blue
 black
 silver
Scapular Elevation:
Fasten the Theraband to the bottom of a table or
chair or under your foot. Keep your arm straight
down to your side and shrug your shoulder
upward.
Scapular Retraction:
Fasten the Theraband to a doorknob
and face the door. Grasp the band with
your arm straight in front of you. Move
your shoulder back while your arm stays
straight.
1
Ejercicios con la banda elástica
Theraband para la escápula, el
hombro y el codo
• Estos ejercicios con la banda elástica Theraband ayudarán a mejorar su
fortaleza y resistencia. Su terapeuta físico le mostrará cómo y dónde
sujetar la banda para obtener el mayor beneficio durante el ejercicio.
• Haga solo los ejercicios marcados por el terapeuta físico. Siéntese o
párese, según se muestre. Ajuste la tensión atando la banda con un
bucle grande o pequeño. Sujetarla más cerca o más lejos de donde
esté atada también cambia la tensión.
Repita cada ejercicio _____ veces, _____ veces al día..
Resistencia de la banda
 amarilla
 roja
 verde
elástica Theraband:
 azul
 negra
 plateada
Elevación escapular:
Ate la banda elástica Theraband a la parte inferior
de una mesa o silla, o sujétela debajo del pie.
Mantenga el brazo extendido hacia abajo y al
costado, y encoja el hombro hacia arriba.
Contracción escapular:
Ate la banda elástica Theraband al pomo de
una puerta y párese frente a la puerta. Sujete
la banda con el brazo extendido frente a
usted. Mueva el hombro hacia atrás mientras
deja el brazo extendido.
Scapular, Shoulder and Elbow Theraband Exercises. Spanish.
1
Scapular Protraction:
Attach the band to a
doorknob. With your
back toward the door,
grasp the band with
your arm straight
forward. Move your
shoulder forward while
your arm stays straight.
Shoulder Flexion:
Attach the band to a
doorknob. With your back
toward the door start with
your arm at your side. Pull
your arm forward and up in
front of you.
palm facing up
thumb up position
Shoulder Abduction:
Start with your arm across
your body holding on to the
band near the doorknob.
Pull your arm directly out
to the side, keeping your
arm straight.
palm facing up
thumb up position
2
Abducción escapular:
Sujete la banda al pomo
de una puerta. Con la
espalda hacia la puerta,
sujete la banda elástica
con el brazo extendido
hacia adelante. Mueva
el hombro hacia
adelante mientras
el brazo permanece
extendido.
Flexión de hombros:
Sujete la banda al pomo de
una puerta. Párese de espaldas
a la puerta y comience con el
brazo al costado. Levante el
brazo hacia adelante y hacia
arriba delante de usted.
con la palma hacia arriba
con el pulgar hacia arriba
Abducción de hombros:
Comience con el brazo
atravesando el cuerpo y
sujetando la banda cerca del
pomo de la puerta. Mueva
el brazo directamente hacia
un costado lateralmente,
manteniendo el brazo estirado.
con la palma hacia arriba
con el pulgar hacia arriba
Scapular, Shoulder and Elbow Theraband Exercises. Spanish.
2
Shoulder Adduction:
Keep the Theraband at waist level.
Start with your arm out to your
side, and keep your elbow straight
or bent. Pull your arm in to your
side. Do not twist at the waist.
Scapular Chest Pulls:
Grasp the Theraband in
both hands or loop it over
your hands. Stretch the
band out to the sides with
both your hands.
Scapular Pull Downs:
Attach the Theraband over your head. With your arms over your
head, pull the band out to the sides and down, so your elbows are
bent at your sides.
3