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Table of Contents

Exercise Disclaimer...Please read!

Foreword by Dr. Brian Abelson

Rehabilitating an Injury...do this first!

Increasing Your Performance...wait to do this!

Why you need these books

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

Involving Your Core

Bracing Your Core

How to Brace your Core!

Chapter 2: Understanding Your Kinetic Chain

A Kinetic Chain – Jaw to Shoulder

Exercise Routines and Your Kinetic Chain

Your Jaw-to-Shoulder Kinetic Chain

A Case Study...Jaw to Hips!

Your Neck’s Kinetic Chain

Neurological Impact of the Neck’s Kinetic Chain

Your Shoulder’s Kinetic Chain

Case Study - Shoulder Kinetic Chain

Chapter 3: Why Exercise?

Exercise and Tissue Repair

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!

So what is a good warm-up?

Working within your Aerobic Zone

Benefits of Proprioceptive Exercises

What’s Special About Our Exercises

Exercise Accessories and Tools

When Exercise Isn’t Enough!

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

Setting your Exercise Tempo

Frequently Asked Questions (FAQs)

Chapter 5: What’s your problem... Jaw and TMJ?

TMJ or TMD...what is it?

When to Seek Medical Care for your Jaw

Exercises and Recommendations for the Jaw

Warm-up for Your Jaw

Beginner’s Jaw and TMJ Workout

Intermediate Jaw and TMJ Workout

Advanced 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

Warm-up for Your Neck

Beginner’s Neck Workout

Intermediate Neck Workout

Advanced Neck Workout

Chapter 7: What’s your problem...Shoulder?

When to Seek Medical Care for Your Shoulder

Exercises and Recommendations for the Shoulder

Warm-up for Your Shoulder

Beginner’s Shoulder Workout

Intermediate Shoulder Workout

Advanced Shoulder Workout

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

Relaxing the Jaw

Pterygoid Massage

Temporal Massage

Masseter Massage

Activate Masseter Trigger Points

Strengthening and Stretching the Jaw

Functional Opening of the Jaw

Assisted Opening of the Mouth

Resisted Opening of the Mouth

Protracting and Retracting the Jaw

Lateral Mobilization of the Jaw

Fist in Mouth... Stretching the TMJ

Clicking Your Tongue

Isometric Jaw Resistance

TMJ Opening and Closing

Chapter 9: Exercises for the Neck

Relaxing the Neck

Massage Your Neck and Shoulders

Massage the Back of Your Neck

Release Your Sinuses

Foam Roller for Your Neck

Stretching the Neck

Shoulder Check

Ears to your Shoulder

See your Shoes, Watch the Stars

Make Like a Rooster

Get that Double Chin

Stretch Your Upper Back

Strengthening the Neck

Benefits of PNF Exercises

Isometric Neck Resistance

PNF – Extend Your Neck and Head

PNF – Flex 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

Cat-Camel Stretch

Chapter 10: Exercises for the Shoulder

Body Awareness for the Shoulder

Setting and Activating the Scapulae

Bringing in the Plane

Ball Circles Against the Wall

Four Cardinal Points with the Ball

Shoulder Stretches

Triceps and Shoulder Stretch

Leaning Into the Wall

Foam Roller for Your Shoulders

Arm-Across-Body Stretch

Ball Stretch for the Pectoralis

Tennis Ball – Posterior Shoulder Release

Tennis Ball – Anterior Shoulder Release

Internal-External Shoulder Stretch

Strengthening the Shoulder

Shoulder Shrugs with Weights

Shoulder Rolls

Handball Rotation

Beginner’s Push-ups

Intermediate Push-ups

Beginner’s Front Bridge

Beginner’s Side Bridge – Knee Bent

Lasso with a Handball

Lateral Raise with Tubing

Work those Triceps and Shoulders

Swiss Ball Row

Throw a Javelin

Draw a Sword

Prone Y on the Floor

Prone T on the Floor

Prone L: Retract Your Scapulae

Stabilize and Strengthen Your Scapulae

Performance Care for the Shoulder

Benefits of Exercise Tubing

Standing Row with Tubing

Strengthening the Latissimus Dorsi

Chest Fly with Tubing

Chest Pull-Over with Tubing

Beginner’s Four-Point Kneeling

Advanced Four-Point Kneeling

Medicine Ball Wood Chop

Alternating Dumbbell Press on Ball

Forward Bridge – Advanced

Front-to-Side Bridge

Russian Twist with Medicine Ball

Push-ups with Unequal Hands

Chapter 11: Self Care Tips and Hints

Cold Therapy

Tips and Hints for Icing

When Not to Ice!

Heat Therapy

Benefits of Heat Therapy

Types of Heat Therapy

Epsom Salt Baths

Benefits of Rest

Exercise

Chapter 12: Alternative Therapies to Explore

Active Release Techniques® (ART)

Graston Techniques®

Manipulation

Massage Therapy

Physiotherapy / Occupational Therapy

Acupuncture and Traditional Chinese Medicine

Chapter 13: Index

Chapter 14: Acknowledgements and Thanks

Biographies

Chapter 15: Publications from Kinetic Health