Читать книгу Exercises for the Jaw to Shoulder - Release Your Kinetic Chain - Dr. Brian James Abelson DC. - Страница 5
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Exercise Disclaimer...Please read!
Rehabilitating an Injury...do this first!
Increasing Your Performance...wait to do this!
Chapter 1: Rehabilitation vs. Athletic Training
About Rehabilitative Exercise Routines
Principle 1: No Pain...All Gain!
Principle 2: Develop your Power
Principle 3: Build your Aerobic Base
Athletic or Performance Care Routines
Principle 1: Athletic Development is Not the Same as Body-Building!
Principle 2: Good Tissue Quality = Good Performance
Principle 3: Some Muscle Pain is Okay
Principle 4: Develop Your Aerobic Zone Before Working on Your Anaerobic Zone
Comparing the Benefits of Aerobic and Anaerobic Training
Chapter 2: Understanding Your Kinetic Chain
A Kinetic Chain – Jaw to Shoulder
Exercise Routines and Your Kinetic Chain
Your Jaw-to-Shoulder Kinetic Chain
Neurological Impact of the Neck’s Kinetic Chain
Case Study - Shoulder Kinetic Chain
Benefits of Body Awareness Exercises
Benefits of Stretching Exercises
Benefits of Strengthening Exercises
Benefits of Cardiovascular Exercises
Aerobic Warm-Ups...how they helped resolve my injury!
Working within your Aerobic Zone
Benefits of Proprioceptive Exercises
What’s Special About Our Exercises
Exercise Accessories and Tools
Chapter 4: What’s Special About These Exercises
Progressing Through Our Program
Use the Beginner Routines in this book if:
Use the Intermediate Routines in this book if:
Use the Advanced Routines in this book if:
Use the Performance Routines in this book if:
How are our routines organized?
Understanding Repetitions and Sets
How long should I rest between sets?
Applying the Inverted Pyramid Structure to your sets
Frequently Asked Questions (FAQs)
Chapter 5: What’s your problem... Jaw and TMJ?
When to Seek Medical Care for your Jaw
Exercises and Recommendations for the Jaw
Beginner’s Jaw and TMJ Workout
Intermediate Jaw and TMJ Workout
Chapter 6: What’s your problem...Neck?
When to Seek Medical Care for your Neck
Preventative Maintenance for Your Neck
Exercises and Recommendations for the Neck
Chapter 7: What’s your problem...Shoulder?
When to Seek Medical Care for Your Shoulder
Exercises and Recommendations for the Shoulder
Improving Your Shoulder’s Athletic Performance
A Workout for Increasing Shoulder Performance
Phase A – Getting Started with Shoulder Performance
Phase B – Intermediate Shoulder Performance
Phase C – Advanced Shoulder Performance
Stretching and Myofascial Exercises
Chapter 8: Exercises for the Jaw
Activate Masseter Trigger Points
Strengthening and Stretching the Jaw
Protracting and Retracting the Jaw
Lateral Mobilization of the Jaw
Fist in Mouth... Stretching the TMJ
Chapter 9: Exercises for the Neck
Massage Your Neck and Shoulders
See your Shoes, Watch the Stars
PNF – Extend Your Neck and Head
PNF – Laterally Flex Your Neck and Head
PNF – Cervical Rotation of Your Head
PNF – Stretch your Levator Scapulae
Strengthen Your Neck with a Swiss Ball
Chapter 10: Exercises for the Shoulder
Body Awareness for the Shoulder
Setting and Activating the Scapulae
Four Cardinal Points with the Ball
Foam Roller for Your Shoulders
Ball Stretch for the Pectoralis
Tennis Ball – Posterior Shoulder Release
Tennis Ball – Anterior Shoulder Release
Internal-External Shoulder Stretch
Beginner’s Side Bridge – Knee Bent
Work those Triceps and Shoulders
Prone L: Retract Your Scapulae
Stabilize and Strengthen Your Scapulae
Performance Care for the Shoulder
Strengthening the Latissimus Dorsi
Beginner’s Four-Point Kneeling
Alternating Dumbbell Press on Ball
Russian Twist with Medicine Ball
Chapter 11: Self Care Tips and Hints
Chapter 12: Alternative Therapies to Explore
Active Release Techniques® (ART)
Physiotherapy / Occupational Therapy
Acupuncture and Traditional Chinese Medicine
