彈力帶康復(fù)訓(xùn)練一本通

目 錄
 
 
部分 概述.................................................. 1
簡介.................................................................... 2
康復(fù)訓(xùn)練的歷史.................................................. 4
為什么使用彈力帶康復(fù)....................................... 6
如何選擇彈力帶.................................................. 8
康復(fù)過程........................................................... 12
常見問題解答.................................................... 20
如何使用本書.................................................... 24
 
第二部分 矯正動作......................................... 29
慢性骨科問題.................................................... 30
踝與足............................................................... 37
　足和踝關(guān)節(jié)炎................................................ 40
　踝關(guān)節(jié)扭傷.................................................... 43
　跟腱問題....................................................... 45
髖部和腿部....................................................... 48
　髖關(guān)節(jié)滑囊炎................................................ 51
　髖關(guān)節(jié)炎....................................................... 54
　腹股溝拉傷.................................................... 56
　髂脛束筋膜炎................................................ 58
膝關(guān)節(jié)............................................................... 60
　膝關(guān)節(jié)滑囊炎................................................ 64
　膝關(guān)節(jié)韌帶損傷............................................. 66
　半月板損傷.................................................... 68
　膝關(guān)節(jié)炎....................................................... 70
下背部區(qū)域....................................................... 73
頸部.................................................................. 77
手和手腕........................................................... 80
　手及腕關(guān)節(jié)炎................................................ 82
　腕管綜合征.................................................... 85
肘部.................................................................. 87
肩關(guān)節(jié)............................................................... 90
　肩關(guān)節(jié)肌腱炎及滑囊炎.................................. 96
　肩關(guān)節(jié)撞擊.................................................... 99
　肩關(guān)節(jié)炎..................................................... 101
　肩袖損傷..................................................... 103
 
第三部分 動作練習(xí)....................................... 105
肩關(guān)節(jié)系列..................................................... 106
　下拉訓(xùn)練 .................................................... 106
　背闊肌下拉.................................................. 108
　反向飛鳥..................................................... 109
　平舉............................................................. 111
　側(cè)平舉......................................................... 112
　劍士動作..................................................... 114
　向下劍士動作.............................................. 115
　聳肩............................................................. 116
　彈力帶俯臥撐.............................................. 117
　水平壓胸..................................................... 119
　斜坡壓胸..................................................... 120
　飛鳥............................................................. 121
　胸部飛鳥..................................................... 123
　肩部推舉..................................................... 124
　肩袖-內(nèi)旋.................................................... 125
　肩袖-外旋.................................................... 127
背部和軀干系列.............................................. 129
　長坐位劃船.................................................. 129
　軀干卷曲..................................................... 131
　座椅式仰臥起坐........................................... 132
　骨盆上提..................................................... 133
　反向伐木..................................................... 134
　體側(cè)屈......................................................... 135
　軀干旋轉(zhuǎn)..................................................... 136
　弓箭式拉伸.................................................. 137
手臂和手系列.................................................. 138
　肱二頭肌彎舉.............................................. 138
　反屈臂......................................................... 139
　水平臂屈伸.................................................. 140
　頸后臂屈伸.................................................. 141
　前臂屈伸..................................................... 142
　屈腕訓(xùn)練..................................................... 144
　賽馬動作訓(xùn)練.............................................. 145
　擠壓練習(xí)..................................................... 146
腿部和臀部系列.............................................. 147
　油門踏板..................................................... 147
　坐式腿部按壓.............................................. 148
　屈腿訓(xùn)練..................................................... 149
　深蹲............................................................. 150
　深蹲移步..................................................... 151
　前弓箭步..................................................... 152
　側(cè)弓箭步..................................................... 153
　腿部外展和內(nèi)收........................................... 154
　逆向腿部伸展.............................................. 156
矯正拉伸動作.................................................. 157
　頸部旋轉(zhuǎn)..................................................... 157
　網(wǎng)球觀看動作.............................................. 158
　向上平舉..................................................... 159
　肘部接觸..................................................... 160
　肩包運(yùn)動..................................................... 161
　肩部旋轉(zhuǎn)..................................................... 162
　手舉過頭頂.................................................. 163
　鎖喉動作..................................................... 164
　相框訓(xùn)練..................................................... 165
　貓式訓(xùn)練..................................................... 166
　身體長軸拉伸.............................................. 167
　體側(cè)屈......................................................... 168
　單膝觸胸..................................................... 169
　梨狀肌拉伸.................................................. 171
　4字拉伸....................................................... 172
　股四頭肌拉伸.............................................. 173
　直腿拉伸..................................................... 175
　大腿內(nèi)側(cè)拉伸.............................................. 176
　蝴蝶式......................................................... 178
　髂脛束拉伸.................................................. 177
　交替?zhèn)绒D(zhuǎn)體.................................................. 179
　站姿髖屈曲.................................................. 181
　小腿后方拉伸.............................................. 182
　陡坡拉伸..................................................... 183
　小腿后方彈力帶拉伸................................... 184
　油門踏板拉伸.............................................. 185
　抬足跟/降足跟............................................. 186
　踝關(guān)節(jié)旋轉(zhuǎn).................................................. 187
　自我活動度訓(xùn)練........................................... 188
　腳踝滾軸..................................................... 189
　分指............................................................. 190
　對指............................................................. 191
　V-W拉伸...................................................... 193
 坐位手腕伸展.............................................. 195
　站位手腕伸展.............................................. 196
　向內(nèi)/向外手腕運(yùn)動  197