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رویکردهای نوین در فیزیوتراپی - برنامه تمرینات درمانی زانو (قسمت نهم)
 
رویکردهای نوین در فیزیوتراپی
دکترای حرفه ای فیزیوتراپی نیاز سلامت
                                                        
درباره وبلاگ

در این وبلاگ سعی داریم شما را با جدیدترین تکنیک ها و دیدگاه های فیزیوتراپی به منظور ارتقاء سلامت همگانی و پیش گیری از آسیب های اسکلتی - عضلانی و روشهای درمانی آشنا نماییم.
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انتشار مطالب وبلاگ فقط با ذکر منبع یا کسب اجازه از نویسنده مجاز میباشد.
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آدرس وبلاگ: www.mnphysio.ir
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آدرس کلینیک : ساری - خیابان فرهنگ مجتمع شهریار 3 طبقه هفتم واحد 709
تلفن: 01133300075 - 01133314402
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تنظیم وبلاگ از: مهندس داریوش پورمند
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مدیر وبلاگ : فیزیوتراپیست مریم نعیمی
نظرسنجی
تا چه حد از عملکرد وبلاگ رویکردهای نوین در فیزیوتراپی رضایت داشته اید؟







آمار وبلاگ
  • کل بازدید :
  • بازدید امروز :
  • بازدید دیروز :
  • بازدید این ماه :
  • بازدید ماه قبل :
  • تعداد نویسندگان :
  • تعداد کل پست ها :
  • آخرین بازدید :
  • آخرین بروز رسانی :

9)      حرکت نهم:  بالا بردن یک پا در حالت دمر خوابیده (Straight-Leg Raises - Prone)

عضلات اصلی درگیر: Hamstrings, gluteus (همسترینگ و سرین)

شما باید این حرکت را در پشت پا و کپل خود احساس کنید.

تجهیزات مورد نیاز: بتدریج که انجام تمرین راحتتر میشود مقاومت را با وزنه بر مچ پا افزایش دهید. با وزنه 5 پوندی شروع کرده و تا 10 پوند افزایش دهید. اگر به مراکز بدنسازی دسترسی دارید این تمرین میتواند بوسیله دستگاه انجام شود. البته در این حالت آگاهی از شکل درست انجام تمرین باید از مربی بدنسازی راهنمایی بگیرید.

 تعداد تکرار: 3 نوبت 10 تایی

روزهای هفته: 4 تا 5 بار

دستورالعمل انجام:


·         روی شکم خود دراز بکشید طوریکه پاهایتان حالت مستقیم داشته باشد. سر خود را در حالت آزاد روی آرنج قرار دهید.

·         عضلات همسترینگ و سرین پای آسیب دیده خود را سفت کرده و پای خود را تای جای ممکن به سمت بالا ببرید.

·         این وضعیت را برای 5 ثانیه حفظ نمایید.

·         پای خود را پایین آورده و 2 ثانیه استراحت بدهید و سپس تکرار کنید.

نکته : استخوان لگن خود را روزی زمین نگاه دارید.

                                       ادامه دارد .....

           تمرین قبل                                                                                  تمرین بعد

تمامی این سلسله حرکات تمرین درمانی برگرفته از سایت آکادمی جراحان ارتوپد امریکا می باشند. 





نوع مطلب : تمرینات درمانی، ┘- تمرین زانو، 
برچسب ها : تمرین درمانی، همسترینگ، آسیب زانو، فیزیوتراپی، درد زانو، زانو دزد، تمرینات درمانی،
لینک های مرتبط :




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