Ejercicios para hombro congelado
Estos ejercicios le permiten liberar y recuperar el control de los músculos de su hombro, pecho y cintura.
Cuando se practican a diario, los ejercicios aliviarán la tensión muscular crónica y el movimiento limitado.
que causa hombro congelado (capsulitis adhesiva).
Please do the exercises extremely slowly and gently, as instructed,
and do not do them if you feel pain or discomfort. Suggested modifications are below the video.
INSTRUCCIONES
1. Mire la demostración en video para obtener una comprensión básica de los movimientos.
2. Then, lie down on your carpet or exercise mat and play the video again. This time, close your eyes and just listen to the audio while you practice the movements.
*If you have adhesive capsulitis in your right shoulder, lie down on your left side so that you can practice the movements with your right side.
*If you have adhesive capsulitis in your left shoulder, lie down on your right side so that you can practice the movements with your left side.
3. No omita los ejercicios de conciencia de pie antes o después de los movimientos. Son una parte fundamental del proceso de reentrenamiento de su sistema nervioso.
VIDEO DE DEMOSTRACIÓN
Expanda a pantalla completa para ver más detalles; estos son movimientos sutiles.
Copyright © 2019 de Somatic Movement Center. Reservados todos los derechos. Ninguna parte de este video
puede ser reproducido, distribuido o transmitido en cualquier forma o por cualquier medio.
Modification for the Side Curl (first exercise): If it is not possible for you to reach your arm up over your head in the Side Curl due to shoulder or neck pain, leave your hand resting on the floor in front of you. If you can comfortably curl your head up to the side without support, you can, but please be careful. The safer modification is to leave your head down while doing the movement. Instead of lifting up your head, focus on sliding the side of your rib cage down toward your hip, contracting your obliques. Then, release as slowly as you can back to neutral.
Modification for the Diagonal Curl (second exercise): Instead of putting your hand behind your head, place it on your lower belly and relax your arm, letting your elbow rest on your waist/out to the side. As instructed in the video, start by inhaling, then exhale. Curl up diagonally just a little bit as you exhale, lifting your head up just an inch or two off the floor. You should be trying to bring your working shoulder diagonally closer to your knees. This is a small movement, but you should be able to feel your obliques contracting. Then, release them as slowly as you can while lowering your head down and allowing yourself to twist open a little more. With each repetition, you can allow yourself to twist open a little farther, if it’s comfortable.