肩脥活動障礙 Scapular Dysfunction

 

 

你的肩脥骨也生病了嗎?A SICK scapula? 

是不是手一舉高就覺得肩膀不太舒服?舉越高越覺得肩膀卡卡的?

肩脥活動障礙的症狀通常是“肩膀前側”或“肩脥骨內側”的疼痛,疼痛有時更會傳導到脖子的後側。

造成的原因多為肩關節的過度使用(胸練太多!!),或是肩關節術後造成肌肉的不平衡所致(胸小肌太緊、下斜方肌無力等)。

臨床表現包括:肩脥骨不良的位置、肩脥骨下緣和內側突出、肩膀前側疼痛和肩脥骨的活動不良(跑太快!)

DO you experience anterior shoulder pain while lifting weights overhead or doing bench press?

S.I.C.K stands for:

1. Scapular malpositioning

2. Inferior medial border prominence

3. Coracoid pain

4. DysKinesis of scapular movement

 

 

治療方法 How to Cure?

肩脥活動障礙的治療方式主要著重在:

1. 肩後側關節囊的鬆動和胸小肌的放鬆

2. 肩脥周邊肌肉的平衡(伸展太緊的、訓練無力的)

3. 肩脥骨的動作控制訓練. 

Intervention is aimed at reducing posterior capsule and pectoralis minor restriction and restoring periscapular muscle balance through exercises promoting early and increased serratus anterior, lower, and middle trapezius activation while minimizing upper trapezius activity.

 

可協助改善的運動 Exercise intervention

image_014082.jpg

超人姿勢 
Lower Trapezius Strengthening

1. 俯臥,肚子朝下
Lying on your stomach

2.  雙手張開呈現超人姿勢
Open your arms to make a Y-shape

3. 雙手向上抬高,同時將兩側肩脥骨互相靠近
Lift arms up while squeeze both shoulder blades together

4. 停住8秒,10次ㄧ回,一天3回
Hold for 8 seconds, 10 Reps./set, 3 sets/day

image_000220.jpg

肩旋轉肌訓練
Rotator Cuffs Strengthening

1. 側躺,患側手在上
Lying on your side with affected arm on the top

2. 手肘彎曲90度,手持重量
Bend  the top elbow to 90 degree with weights in hand 

3. 將前臂往天花板方向抬高
Lift the top forearm up towards the ceiling 

4. 停10秒,10下一回,一天3回
Hold 10 seconds, 10 Reps/set, 3 sets/day