弹力带康复训练一本通

目 录
 
 
部分 概述.................................................. 1
简介.................................................................... 2
康复训练的历史.................................................. 4
为什么使用弹力带康复....................................... 6
如何选择弹力带.................................................. 8
康复过程........................................................... 12
常见问题解答.................................................... 20
如何使用本书.................................................... 24
 
第二部分 矫正动作......................................... 29
慢性骨科问题.................................................... 30
踝与足............................................................... 37
　足和踝关节炎................................................ 40
　踝关节扭伤.................................................... 43
　跟腱问题....................................................... 45
髋部和腿部....................................................... 48
　髋关节滑囊炎................................................ 51
　髋关节炎....................................................... 54
　腹股沟拉伤.................................................... 56
　髂胫束筋膜炎................................................ 58
膝关节............................................................... 60
　膝关节滑囊炎................................................ 64
　膝关节韧带损伤............................................. 66
　半月板损伤.................................................... 68
　膝关节炎....................................................... 70
下背部区域....................................................... 73
颈部.................................................................. 77
手和手腕........................................................... 80
　手及腕关节炎................................................ 82
　腕管综合征.................................................... 85
肘部.................................................................. 87
肩关节............................................................... 90
　肩关节肌腱炎及滑囊炎.................................. 96
　肩关节撞击.................................................... 99
　肩关节炎..................................................... 101
　肩袖损伤..................................................... 103
 
第三部分 动作练习....................................... 105
肩关节系列..................................................... 106
　下拉训练 .................................................... 106
　背阔肌下拉.................................................. 108
　反向飞鸟..................................................... 109
　平举............................................................. 111
　侧平举......................................................... 112
　剑士动作..................................................... 114
　向下剑士动作.............................................. 115
　耸肩............................................................. 116
　弹力带俯卧撑.............................................. 117
　水平压胸..................................................... 119
　斜坡压胸..................................................... 120
　飞鸟............................................................. 121
　胸部飞鸟..................................................... 123
　肩部推举..................................................... 124
　肩袖-内旋.................................................... 125
　肩袖-外旋.................................................... 127
背部和躯干系列.............................................. 129
　长坐位划船.................................................. 129
　躯干卷曲..................................................... 131
　座椅式仰卧起坐........................................... 132
　骨盆上提..................................................... 133
　反向伐木..................................................... 134
　体侧屈......................................................... 135
　躯干旋转..................................................... 136
　弓箭式拉伸.................................................. 137
手臂和手系列.................................................. 138
　肱二头肌弯举.............................................. 138
　反屈臂......................................................... 139
　水平臂屈伸.................................................. 140
　颈后臂屈伸.................................................. 141
　前臂屈伸..................................................... 142
　屈腕训练..................................................... 144
　赛马动作训练.............................................. 145
　挤压练习..................................................... 146
腿部和臀部系列.............................................. 147
　油门踏板..................................................... 147
　坐式腿部按压.............................................. 148
　屈腿训练..................................................... 149
　深蹲............................................................. 150
　深蹲移步..................................................... 151
　前弓箭步..................................................... 152
　侧弓箭步..................................................... 153
　腿部外展和内收........................................... 154
　逆向腿部伸展.............................................. 156
矫正拉伸动作.................................................. 157
　颈部旋转..................................................... 157
　网球观看动作.............................................. 158
　向上平举..................................................... 159
　肘部接触..................................................... 160
　肩包运动..................................................... 161
　肩部旋转..................................................... 162
　手举过头顶.................................................. 163
　锁喉动作..................................................... 164
　相框训练..................................................... 165
　猫式训练..................................................... 166
　身体长轴拉伸.............................................. 167
　体侧屈......................................................... 168
　单膝触胸..................................................... 169
　梨状肌拉伸.................................................. 171
　4字拉伸....................................................... 172
　股四头肌拉伸.............................................. 173
　直腿拉伸..................................................... 175
　大腿内侧拉伸.............................................. 176
　蝴蝶式......................................................... 178
　髂胫束拉伸.................................................. 177
　交替侧转体.................................................. 179
　站姿髋屈曲.................................................. 181
　小腿后方拉伸.............................................. 182
　陡坡拉伸..................................................... 183
　小腿后方弹力带拉伸................................... 184
　油门踏板拉伸.............................................. 185
　抬足跟/降足跟............................................. 186
　踝关节旋转.................................................. 187
　自我活动度训练........................................... 188
　脚踝滚轴..................................................... 189
　分指............................................................. 190
　对指............................................................. 191
　V-W拉伸...................................................... 193
 坐位手腕伸展.............................................. 195
　站位手腕伸展.............................................. 196
　向内/向外手腕运动  197