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Startseite » Sport trotz Schulterschmerzen – 4 Übungen

Sport trotz Schulterschmerzen - 4 Übungen

Einleitung

In dem heutigen Artikel zeigt dir Nando 4 Übungen gegen Schulterschmerzen. Mit diesen Übungen kannst du Sport machen trotz Schulterschmerzen. Wenn du diese Übungen regelmäßig durchführst, kann diese dazu führen, dass deine Schulterschmerzen gelindert werden.

Bevorzugen Sie visuelles Lernen anstatt zu Lesen? Dann sollten Sie dieses Video anschauen!

Übung Theraband nach hinten

Du bringst deine beiden Arme hinter deinen Oberkörper und nimmst dein Theraband in die linke und rechte Hand. Nun ziehst es so weit auseinander wie es für dich okay ist. Dabei zeigen deine Daumen nach außen und deine Handfläche zeigt nach vorn. Schultern maximal nach hinten schieben, aber deine Wirbelsäule bewegt sich nicht. Dann ziehst du die Schulterblätter zusammen und deine Arme gehen dabei nach hinten. Dann gehst du wieder nach vorne. Bei dieser Bewegung gehst du nie aus der Spannung raus, sondern bleibst die ganze Zeit über in dieser Körperspannung. Deine Hände sind links und rechts an einer gedachten Glaswand und du schiebst deine Hände nach hinten und nach vorne. Nicht auseinander, nicht zusammen, sondern nur nach hinten und nach vorne. Die Bewegung kommt nur aus deinen Schulterblättern.

Der Skifahrer

Du wickelst das Theraband um eine Sprosse der Sprossenwand. Dann stellst du dich davor und machst wieder eine ähnliche Bewegung wie bei der vorigen Übung. Du nimmst das Theraband wieder in beide Hände und positionierst die Hände so, dass die Handflächen nach vorne zeigen (diesmal in Richtung der Sprossenwand) und jetzt das gleiche Spiel wieder. Schulterblätter ziehen nach hinten und nach vorn. Wenn du jetzt noch ohne Schmerzen Bewegungsspielraum für deine Schultern hast, kannst du dich mit deinem Oberkörper bei der Bewegung zur Sprossenwand vorbeugen. Aber es ist keine Wirbelsäulenübung. Du neigst dich nur nach vorne und nach hinten.

Ellbogen ran und weg

Du wickelst das Theraband um eine Sprosse und um deinen Ellenbogen. Deine Schulterblätter ziehst du als Erstes nach hinten. Dann entfernst du dich von der Sprossenwand bis das Band den Ellenbogen wegzieht. Dann ziehst du den Ellenbogen wieder an deinen Oberkörper ran und dabei bewegt sich deine Schulter nicht. Du bestimmst die Bewegung des Ellbogens, nicht das Theraband. Du kannst dir vorstellen, dass du einen Gummiball zwischen deinem Arm und deinen Oberkörper zerdrücken willst. Es bewegt sich nur der Arm im Schultergelenk, mehr nicht.

Arm seitlich ziehen

Bei dieser Übung geht es um die Außenrotation, die oft gezeigt wird. Wir machen heute die negative Variante. Du lässt deinen Ellenbogen, wie in der vorigen Übunge vom Theraband nach außen ziehen und dann ziehst du mit Kraft nach innen. Du lässt dich so weit vom Theraband, nach außen ziehen, wie ich für dich okay ist. Wenn das Theraband wieder nach außen zieht, bremst du das mit deinem Arm. Letztendlichen ist es ähnlich wie bei der vorigen Übung. Du schiebst es nach außen und schiebst es nach innen. Dein Ellenbogen bleibt genau da wo er ist. Auf deiner Schulter kannst du ein Wasserglas stellen, da sie sich überhaupt nicht bewegen sollte.

Zusammenfassung

Probiere alle Übungen mal aus. Jeweils sechs bis zehn Wiederholungen. Mache es so schwer wie du es irgendwie kannst und nur mit Kraft, die Challenge ist es die Muskeln anzuspannen. Spüre auch rein, wie es sich für dich anfühlt und wie intensiv du die Übungen ausführen kannst. Hier hast du Möglichkeiten, trotz Schulterschmerz zu trainieren.

Lesen Sie auch:

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PHYSIOTHERAPIE

PHYSIOTHERAPIE

Sport trotz Schulterschmerzen - 4 Übungen

Inhaltsverzeichnis

Einleitung

Übung Theraband nach hinten

Der Skifahrer

Ellbogen ran und weg

Arm seitlich ziehen

Zusammenfassung

Physioproaktiv

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