رویکردهای نوین در فیزیوتراپی
دکترای حرفه ای فیزیوتراپی نیاز سلامت
                                                        
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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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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 :

حرکت هشتم:   Modified Side Plank (پلانک از بغل اصلاح شده)

عضلات اصلی درگیر: Quadratus lumborum, external oblique rotators, internal oblique rotators 

شما باید اثر این حرکت را بر پشت ، شکم  و دور کمر خود احساس نمایید.

تعداد تکرار: 5 بار

ایام هفته : هر روز

تجهیزات مورد نیاز: -

دستورالعمل انجام:

·         طوری بر روی یک سمت خود روی زمین دراز بکشید که پای زیرین شما کمی خمیده و پای بالا صاف باشد. آرنج شما باید مستقیم زیر شانه شما قرار بگیرد و ساعدتان مستقیم مقابل شما قرار گیرد.

·         عضلات شکم خود را سفت  کرده و مفصل ران خود را از زمین بلند نمایید.

·         اگر قادر هستید پای زیرین خود را صاف نموده و زانوی خود را مطابق شکل از زمین بلند کنید.

·          بدن خود را صاف نگاه داشته و این وضعیت را برای 15 ثانیه حفظ نمایید.

·         به آرامی به حالت اولیه بازگشته وبرای سمت مقابل تکرار نمایید.

نکته: گردن خود را در امتداد ستون مهره ها قرار داده و شانه خود را به سمت گوش بالا نیاورید.  

                                           ادامه دارد ....

                تمرین قبلی                                     تمرین بعدی

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






نوع مطلب : مباحث عام در فیزیوتراپی، تمرینات درمانی، ┘- تمرین ستون فقرات و کمر، 
برچسب ها : فیزیوتراپی، کمر درد، درد کمر، ستون فقرات، تمرین درمانی، تمرینات درمانی، side plank،
لینک های مرتبط :




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