ืžื“ืจื™ืš ืกื™ื‘ื•ื‘ ื—ื™ืฆื•ื ื™ ืฉืœ ืคืก

Band External Rotation ยท ืžืชื ื•ื—ืช ื”ืชื—ืœื” ืœืคืชืจื•ืŸ ื‘ืขื™ื•ืช

CaloNoteืฆืœืžื• ืชืžื•ื ื” ื•ื”-AI ื™ืจืฉื•ื ืืช ื”ืืจื•ื—ื”. ืชื–ื•ื ื” ื•ืื™ืžื•ื ื™ื ื‘ืืคืœื™ืงืฆื™ื” ืื—ืช.
ื—ื–ืจื” ืœืžื“ืจื™ื›ื™ ื”ืชืจื’ื™ืœื™ื

BAND EXTERNAL ROTATION

ืชืจื’ื™ืœ Harbo Kangdbo ื‘ืืžืฆืขื•ืช ืจืฆื•ืขืช ื”ืชื ื’ื“ื•ืช ืœื—ื™ื–ื•ืง ื”ืฉืจื•ื•ืœ ื”ืžืกื•ื‘ื‘ ื•ืฉื™ืคื•ืจ ื™ืฆื™ื‘ื•ืช ืžืคืจืง ื”ื›ืชืฃ.

ื”ืฆืžื“ ืงืฆื” ืื—ื“ ืฉืœ ืจืฆื•ืขืช ื”ื”ืชื ื’ื“ื•ืช ืœืžื•ื˜ ืื• ื”ื—ื–ืง ืื•ืชื• ื‘ืฉืชื™ ื”ื™ื“ื™ื™ื. ื”ื ื— ืืช ื”ืžืจืคืงื™ื ืฉืœืš ืœืฆื“ื“ื™ื ื•ื›ื•ืคืฃ ืื•ืชื ืœ-90 ืžืขืœื•ืช. ื”ืชื—ืœ ืขื ื”ื›ืชืคื™ื™ื ืœืžื˜ื” ื•ื—ื–ื” ื™ืฉืจ. ื ืฉืคื• ื•ืคืจืฉื• ืœืื˜ ืืช ื”ื™ื“ื™ื™ื ื”ื—ื•ืฆื”, ืชื•ืš ืฉืžื™ืจื” ืขืœ ื”ืžืจืคืงื™ื ืžืงื•ื‘ืขื™ื ืœืฆื“ื“ื™ื. ื”ืจื’ื™ืฉื• ืืช ื”ืชื›ื•ื•ืฆื•ืช ื”ืฉืจื•ื•ืœ ื”ืžืกื•ื‘ื‘ ื‘ื—ืœืง ื”ืขืœื™ื•ืŸ, ื•ืกื•ื‘ื‘ื• ืœืื˜ ื•ืžื‘ื•ืงืจ ืœืขืžื“ืช ื”ื”ืชื—ืœื”.

ืฉืจื™ืจื™ื ืขื™ืงืจื™ื™ื
Infraspinatus ยท Teres Minor (ืฉืจื•ื˜ื˜ื•ืจ ืงืืฃ)
ืฉืจื™ืจื™ื ืžืฉื ื™ื™ื
Rear Deltoid ยท ืจื•ืžื‘ื•ืื™ื“ื™ื
ืจืžืช ืงื•ืฉื™
ืžืชื—ื™ืœื™ื
ืกื•ื’ ืชื ื•ืขื”
ืกื™ื‘ื•ื‘ ื—ื™ืฆื•ื ื™ ืœื›ืชืฃ
ื”ื“ื’ืžืช ืชื ื•ืขื” ืฉืœ ืกื™ื‘ื•ื‘ ื—ื™ืฆื•ื ื™ ืฉืœ ืคืก

ื”ืื ืื ื™ ื™ื›ื•ืœ ืœื”ืฉืชืžืฉ ื‘ืžืฉืงื•ืœืช?

ื›ืืฉืจ ืืชื” ืžืฉืชืžืฉ ื‘ืžืฉืงื•ืœืช ื‘ืขืžื™ื“ื”, ื”ืชื ื’ื“ื•ืช ืžืชืื™ืžื” ืžื•ืคืขืœืช ืขืœ ื”ืฉืจื•ื•ืœ ื”ืžืกื•ื‘ื‘ ืขืงื‘ ื›ื™ื•ื•ืŸ ื”ื›ื‘ื™ื“ื”. ื™ืฉ ืœื‘ืฆืข ืื•ืชื• ื‘ืืžืฆืขื•ืช ืจืฆื•ืขื•ืช ืื• ื›ื‘ืœื™ื ืื• ื‘ืฉื›ื™ื‘ื” ืขืœ ื”ืฆื“.

ืฉืœื‘ ืื—ืจ ืฉืœื‘

4 ืฉืœื‘ื™ื ืœื—ื–ืจื” ืžืœืื” ืื—ืช

ืกื™ื‘ื•ื‘ ื—ื™ืฆื•ื ื™ ืฉืœ ื”ืจืฆื•ืขื” - ืžื™ืงื•ื ืžื•ื›ืŸ
ื”ื—ื–ืง ืืช ื”ืจืฆื•ืขื” ื•ื›ื•ืคืฃ ืืช ื”ืžืจืคืงื™ื ืœ-90 ืžืขืœื•ืช. ืฉืžื•ืจ ืขืœ ื”ืžืจืคืงื™ื ืœื—ื•ืฅ ืœืฆื“ื“ื™ื ื•ื™ื™ืฆื‘ ืืช ื”ืฉื›ืžื•ืช.
  1. 1

    ื™ืฆื™ื‘ื” ืžื•ื›ื ื”

    ื”ื—ื–ืง ืืช ื”ืจืฆื•ืขื” ื•ื›ื•ืคืฃ ืืช ื”ืžืจืคืงื™ื ืœ-90 ืžืขืœื•ืช. ืฉืžื•ืจ ืขืœ ื”ืžืจืคืงื™ื ืœื—ื•ืฅ ืœืฆื“ื“ื™ื ื•ื™ื™ืฆื‘ ืืช ื”ืฉื›ืžื•ืช.

  2. 2

    ืกื•ื‘ื‘ ื›ืœืคื™ ื—ื•ืฅ

    ื”ืฉืชืžืฉื• ื‘ืžืจืคืงื™ื ื›ืฆื™ืจ, ืคืชื—ื• ื‘ืื™ื˜ื™ื•ืช ืืช ื”ื™ื“ื™ื™ื ื”ื—ื•ืฆื”. ื”ืชืžืงื“ ื‘ื’ื™ืจื•ื™ ืขืžื•ืง ืžืื—ื•ืจื™ ื”ื›ืชืฃ.

  3. 3

    ื”ืชื›ื•ื•ืฆื•ืช ืงื•ื“ืงื•ื“

    ื”ืฉื”ื” ื›ื“ื™ ืœื”ืจื’ื™ืฉ ืืช ื”ืฉืจื•ื•ืœ ื”ืžืกื•ื‘ื‘ ืžืชื”ื“ืง ื‘ื˜ื•ื•ื— ืชื ื•ืขื” ืžืœื.

  4. 4

    ื—ื–ื•ืจ ืœืื˜

    ื—ื–ื•ืจ ืœืื˜ ืœืขืžื“ืช ื”ื”ืชื—ืœื”, ืžืชื ื’ื“ ืœื’ืžื™ืฉื•ืช ื”ืจืฆื•ืขื”. ืืœ ืชื™ืจื’ืข.

ROTATOR CUFF STABILITY

ืžื’ืŸ ื”ื›ืชืฃ, ืฉืจื•ื•ืœ ืžืกื•ื‘ื‘

ื”ืฉืจื•ื•ืœ ื”ืžืกื•ื‘ื‘ ื”ื•ื ืืจื‘ืขื” ืฉืจื™ืจื™ื ืงื˜ื ื™ื ื”ืžืงื™ืคื™ื ืืช ืžืคืจืง ื”ื›ืชืฃ ื•ืžืžืœืื™ื ืชืคืงื™ื“ ืžืคืชื— ื‘ืงื• ื”ื›ืชืฃ. ืกื™ื‘ื•ื‘ ื—ื™ืฆื•ื ื™ ืฉืœ ื”ืจืฆื•ืขื” ืžื›ื•ื•ืŸ ืœืฉืจื™ืจื™ ื”-infraspinatus ื•ื”-teres minor, ืžื•ื ืข ืžื”ื›ืชืคื™ื™ื ืœื”ืชื›ื•ืคืฃ ืงื“ื™ืžื” ื•ืžื‘ื˜ื™ื— ืžืงื•ื ื‘ืชื•ืš ื”ืžืคืจืง.

ืื ื”ืฉืจื•ื•ืœ ื”ืžืกื•ื‘ื‘ ื—ืœืฉ ื‘ื”ืฉื•ื•ืื” ืœืฉืจื™ืจื™ื ื”ื—ื™ืฆื•ื ื™ื™ื ื”ื—ื–ืงื™ื (deltoids), ื”ืกื™ื›ื•ืŸ ืœืงืจืข ื—ื–ืง, ื›ื’ื•ืŸ ืชืกืžื•ื ืช ืคื’ื™ืขื” ื‘ื›ืชืฃ, ืขื•ืœื”. ืœื›ืŸ, ื—ืฉื•ื‘ ืžืื•ื“ ืœื‘ืจื™ืื•ืช ื”ื›ืชืคื™ื™ื ืœื˜ื•ื•ื— ืืจื•ืš ืœื‘ืฆืข ืื•ืชื• ื›ื—ื™ืžื•ื ืœืคื ื™ ืชืจื’ื™ืœ ืœื—ื™ืฆื” ื›ื‘ื“ ืื• ืœื›ืœื•ืœ ืื•ืชื• ื›ืชืจื’ื™ืœ ื ืคืจื“.

ื“ื™ืื’ืจืžืช ืฉืจื™ืจ ื”ืฉืจื•ื•ืœ ื”ืžืกื•ื‘ื‘ ื”ื•ืคืขืœ ื‘ืžื”ืœืš ืกื™ื‘ื•ื‘ ื—ื™ืฆื•ื ื™ ืฉืœ ื”ื›ืชืฃ
ืžื›ื™ื•ื•ืŸ ืฉื”ื•ื ืžืืžืŸ ืฉืจื™ืจื™ื ืงื˜ื ื™ื, ื”ื•ื ื“ื•ืจืฉ ืชื ื•ืขื•ืช ืžื“ื•ื™ืงื•ืช ื•ืœื ื”ืชื ื’ื“ื•ืช ื›ื‘ื“ื”.

RANGE, LOAD & TEMPO

ื‘ื—ืจ ื˜ื•ื•ื— ื•ืขื•ืžืก ืฉื™ืฉืื™ืจื• ืืช ื”ืกื™ื‘ื•ื‘ ื”ื—ื™ืฆื•ื ื™ ืฉืœ ื”ืจืฆื•ืขื” ื—ื•ื–ืจืช

ื˜ื•ื•ื— ื”ืชื ื•ืขื” ื”ืฉื™ืžื•ืฉื™ ืžืกืชื™ื™ื ืœืคื ื™ ืฉื”ื’ื• ืื• ืžืคืจืงื™ ื”ืขื‘ื•ื“ื” ืฉืœืš ืฆืจื™ื›ื™ื ืœืฉื ื•ืช ืžื™ืงื•ื ื›ื“ื™ ืœื”ื–ื™ื– ืืช ื”ืขื•ืžืก. ืฉืžื•ืจ ืขืœ ื”-infraspinatus ยท teres minor (ืฉืจื•ื•ืœ ืžืกื•ื‘ื‘) ื”ืžื™ื™ืฆืจ ืืช ื”ืชื ื•ืขื” ื‘ืขื•ื“ ืฉื”ื“ืœืชื•ืื™ื“ ื”ืื—ื•ืจื™ ยท ืžืขื•ื™ื ื™ื ืชื•ืžื›ื™ื ื‘ืื•ืชื• ื™ื™ืฉื•ืจ ืžื”ื—ื–ืจื” ื”ืจืืฉื•ื ื” ื•ืขื“ ื”ืื—ืจื•ื ื”.

ื”ืฉืชืžืฉ ื‘ืฉืœื‘ ื”ื ืžื›ื” ืžื‘ื•ืงืจ ืฉืœ ื›ืฉืชื™ื™ื ืขื“ ืฉืœื•ืฉ ืฉื ื™ื•ืช ื•ื”ื™ืžื ืข ืžืงืคื™ืฆื•ืช ื“ืจืš ื”ืžืขื‘ืจ. ืื ื”ื—ื–ืจื•ืช ื”ืื—ืจื•ื ื•ืช ื”ื•ืคื›ื•ืช ืœืงืฆืจื•ืช ื™ื•ืชืจ, ืžื”ื™ืจื•ืช ื™ื•ืชืจ ืื• ืฉื•ื ื•ืช ื‘ืขืœื™ืœ ืžื”ืจืืฉื•ื ื”, ื”ืคื—ื™ืชื• ืืช ื”ืขื•ืžืก ืื• ื”ืคืกื™ืงื• ืืช ื”ืกื˜ ืœืคื ื™ ืฉื”ื˜ื›ื ื™ืงื” ืชืชืงืœืงืœ.

ืกื™ื‘ื•ื‘ ื—ื™ืฆื•ื ื™ ืฉืœ ืคืก โ€” ื‘ื—ืจ ื˜ื•ื•ื— ื•ืขื•ืžืก ืฉื™ืฉืื™ืจื• ืืช ื”ืกื™ื‘ื•ื‘ ื”ื—ื™ืฆื•ื ื™ ืฉืœ ื”ืจืฆื•ืขื” ื—ื•ื–ืจืช
ื‘ื—ืจ ื˜ื•ื•ื— ื•ืขื•ืžืก ืฉื™ืฉืื™ืจื• ืืช ื”ืกื™ื‘ื•ื‘ ื”ื—ื™ืฆื•ื ื™ ืฉืœ ื”ืจืฆื•ืขื” ื—ื•ื–ืจืช

ื ืงื•ื“ื” ืžืจื›ื–ื™ืช: ื”ืชืงื“ืžื• ืืช ื”ืกื™ื‘ื•ื‘ ื”ื—ื™ืฆื•ื ื™ ืฉืœ ื”ืœื”ืงื” ืจืง ืœืื—ืจ ื›ืœ ื—ื–ืจื” ืขืœ ืื•ืชื• ื”ืžืกืœื•ืœ ืœืœื ื›ืื‘ื™ ืžืคืจืงื™ื.

ืคืชืจื•ืŸ ื‘ืขื™ื•ืช

ืชืงื ื• ืืช ืกื™ื‘ืช ื”ื˜ืขื•ืช, ืœื ืจืง ืืช ื”ืžืจืื” ืฉืœื”

ืžืจืคืงื™ื ืจื—ื•ืงื™ื ืžื”ื’ื•ืฃ

ืžื” ืจื•ืื™ื
ืชื ื•ืขืช ื”ืžืจืคืง ื”ืžืชืจื—ืงืช ืžื”ืฆื“ ื›ืืฉืจ ื”ื™ื“ ื ืคืชื—ืช.
ืกื™ื‘ื” ืกื‘ื™ืจื”
ืžืขื•ืจื‘ื•ืช ืฉืจื™ืจื™ ื”ื“ืœืชื•ืื™ื“ ืขื•ืœื” ื•ื‘ื™ื“ื•ื“ ื”ืฉืจื•ื•ืœ ื”ืžืกื•ื‘ื‘ ื ื›ืฉืœ.
ื›ื™ืฆื“ ืœืชืงืŸ
ื”ื ื— ืืช ื”ืžืจืคืงื™ื ื‘ื—ื•ื–ืงื” ืขืœ ื”ืฆื“ื“ื™ื ืื• ื”ื ื— ืขืœื™ื”ื ืžื’ื‘ืช ื›ื“ื™ ืœืžื ื•ืข ืžื”ื ืœื™ืคื•ืœ.

ืกื™ื‘ื•ื‘ ื”ื’ื•

ืžื” ืจื•ืื™ื
ื™ืฆื™ื‘ื” ื‘ื” ื”ื•ืคื›ื™ื ืืช ื›ืœ ืคืœื’ ื”ื’ื•ืฃ ื”ืขืœื™ื•ืŸ ื›ื“ื™ ืœืคืชื•ื— ืืช ื”ื™ื“ื™ื™ื.
ืกื™ื‘ื” ืกื‘ื™ืจื”
ื—ื•ื–ืง ืฉืจื•ื•ืœ ืžืกื•ื‘ื‘ ืœื ืžืกืคื™ืง ืื• ื”ืชื ื’ื“ื•ืช ืžื•ื’ื–ืžืช ืœืจืฆื•ืขื”.
ื›ื™ืฆื“ ืœืชืงืŸ
ืฉืžื•ืจ ืขืœ ื”ืœื™ื‘ื” ื ืขื•ืœื” ื•ื”ืฉืชืžืฉ ืจืง ื‘ืกื™ื‘ื•ื‘ ืžืคืจืง ื”ื›ืชืฃ. ืื ื• ืžืžืœื™ืฆื™ื ืœื”ื•ืจื™ื“ ืืช ืขื•ืฆืžืช ื”ืจืฆื•ืขื”.

ื”ืงืœื” ื•ื”ืชืงื“ืžื•ืช

ื”ืชืื™ืžื• ืืช ื”ืงื•ืฉื™ ืœืคื ื™ ื”ื•ืกืคืช ืขื•ืžืก

01

ืกื™ื‘ื•ื‘ ื—ื™ืฆื•ื ื™ ืฉืœ ืžืฉืงื•ืœืช ืฉื•ื›ื‘ืช ื‘ืฆื“

ืฉื›ื‘ื• ืขืœ ื”ืฆื“ ื•ื”ืฉืชืžืฉื• ื‘ืžืฉืงื•ืœืช ื›ื“ื™ ืœื”ื™ืœื—ื ื‘ื›ื•ื— ื”ืžืฉื™ื›ื” ื•ืœื—ื–ืง ืืช ื”ืฉืจื•ื•ืœ ื”ืžืกื•ื‘ื‘.

02

ืกื™ื‘ื•ื‘ ื—ื™ืฆื•ื ื™ ืฉืœ ืคืก 90/90

ืื™ืžื•ืŸ ื™ืฆื™ื‘ื•ืช ื‘ื–ืจื•ืข ื”ืขืœื™ื•ื ื” ื”ืกืคื•ืจื˜ื™ื‘ื™ืช ืขืœ ื™ื“ื™ ื‘ื™ืฆื•ืข ืกื™ื‘ื•ื‘ ื—ื™ืฆื•ื ื™ ื›ืฉื”ื–ืจื•ืข ืžื•ืจืžืช 90 ืžืขืœื•ืช ื”ืฆื™ื“ื”.

ืชื•ื›ื ื™ืช ืœืžืชื—ื™ืœื™ื

ืžืกื’ืจืช ืžืขืฉื™ืช ืœื”ืชื—ืœื”

ืกื™ื‘ื•ื‘ ื—ื™ืฆื•ื ื™ ืขื ืคืกื™ื ื”ื•ื ื”ื‘ื™ื˜ื•ื— ืฉืœืš ืœืื™ืžื•ืŸ ื›ืชืฃ ืœืœื ืคืฆื™ืขื•ืช. ื“ื™ื™ืง ื‘ื›ืœ ืกื˜.

ืชื“ืจ

3-4 ืคืขืžื™ื ื‘ืฉื‘ื•ืข ืื• ื‘ืžื”ืœืš ื›ืœ ื—ื™ืžื•ื

ืื ื• ืžืžืœื™ืฆื™ื ื‘ื—ื•ื ืœื‘ืฆืข 1-2 ืกื˜ื™ื ื›ื—ื™ืžื•ื ืœืคื ื™ ืชืจื’ื™ืœื™ ื›ืชืฃ.

ื•ื•ืœื™ื•ื

2~3 ืกื˜ื™ื, 15~20 ืคืขืžื™ื

ื–ื”ื• ืฉืจื™ืจ ืฉื“ื•ืจืฉ ืกื™ื‘ื•ืœืช, ืœื›ืŸ ื‘ืฆืข ืื•ืชื• ื‘ืขืฆื™ืžื•ืช ื ืžื•ื›ื” ื•ื—ื–ืจื•ืช ื’ื‘ื•ื”ื•ืช.

  • ืฉืžื•ืจ ืขืœ ืคืจืง ื›ืฃ ื”ื™ื“ ื”ืžื—ื–ื™ืง ืืช ื”ืจืฆื•ืขื” ื ื™ื˜ืจืืœื™ืช ื›ื“ื™ ืœื ืœื›ื•ืคืฃ ืื•ืชื”.
  • ื‘ืฆืข ืืช ื”ืชื ื•ืขื•ืช ืœืื˜ ืžืื•ื“ ื›ื“ื™ ืœื”ืจื’ื™ืฉ ืืช ื”ื’ื™ืจื•ื™.
  • ื”ื™ืกื•ื“ื•ืช ื”ื ืœื™ื™ืฉืจ ืืช ื”ื—ื–ื” ื•ืœืฉืžื•ืจ ืขืœ ื™ืฆื™ื‘ื” ื˜ื•ื‘ื”.

ืฉืืœื•ืช ื ืคื•ืฆื•ืช

ืื ื™ ื—ื•ืฉื‘ ืฉื”ืœื”ืงื” ื—ืœืฉื” ืžื“ื™.

ื”ืฉืจื•ื•ืœ ื”ืžืกื•ื‘ื‘ ื”ื•ื ืฉืจื™ืจ ืงื˜ืŸ ืžืื•ื“. ื‘ื™ื“ื•ื“ ื ื›ื•ืŸ ื•ืžืกืคืจ ื—ื–ืจื•ืช ื—ืฉื•ื‘ื™ื ื”ืจื‘ื” ื™ื•ืชืจ ืžื”ืชื ื’ื“ื•ืช ื—ื–ืงื”.

ืจืื™ื•ืช ื•ืžืงื•ืจื•ืช

  1. 1. ืคื™ื–ื™ื•ืคื“ื™ื” - ืกื™ื‘ื•ื‘ ื—ื™ืฆื•ื ื™ ืฉืœ ื”ื›ืชืฃ

ื’ืœื• ืชืจื’ื™ืœื™ื ื ื•ืกืคื™ื

ื˜ื‘ืขืช ืœื“ื—ื•ืฃ ืœืžืขืœื” โ€” ื‘ื“ื•ืง ืชื—ื™ืœื” ืขื•ื’ื ื™ื ื•ืจืฆื•ืขื•ืช

ื˜ื‘ืขืช ืœื“ื—ื•ืฃ ืœืžืขืœื”

Ring Push-Up

ืฉื›ื™ื‘ื•ืช ืกืžื™ื›ื” ื‘ื›ื“ื•ืจ ื›ื•ืฉืจ โ€” ื‘ื“ื•ืง ืชื—ื™ืœื” ืืช ืชื ืื™ ื”ื›ื“ื•ืจ ื•ื”ืจืฆืคื”

ืฉื›ื™ื‘ื•ืช ืกืžื™ื›ื” ื‘ื›ื“ื•ืจ ื›ื•ืฉืจ

Stability Ball Push-Up

ืชื ื•ื—ืช ื”ืชื—ืœื” ืฉืœ ื”ืืจื›ืช ื’ื‘ (ืžืฉืงืœ ื’ื•ืฃ) ื•ื™ื™ืฉื•ืจ ืžืคืจืง

ื”ืจื—ื‘ื” ืื—ื•ืจื™ืช

Back Extension

ื’ืœื• ืชืจื’ื™ืœื™ื ื ื•ืกืคื™ื