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Foreword by Dr. Brian Abelson

All too often, we find our patients and athletes jumping into the advanced, intensive stages of exercise before establishing needed ground work. This rushed approach leads to more injuries and an accompanying lack of performance.

The Release Your Kinetic Chain series of exercise books takes a functional approach to exercise. With this approach, we give you step-by-step recommendations to help you move through the rehabilitation phase of an exercise program to prepare you for the performance phase.

This book (and its sister books) have two basic objectives:

 The first objective is to help you rehabilitate your body after an injury (or long period of inactivity) and prepare it for more intensive exercise programs.

 The second objective is to help you prepare your body so that it is ready for sport or athletic performance training.

Rehabilitating an Injury...do this first!

There are some basic concepts that you need to understand in order to be successful with our program. First of all, when you are rehabilitating an injury, we will always have you work in a completely pain-free zone. That’s right...at this phase, the concept of no pain, no gain is completely wrong! Our primary objective with rehabilitation is to increase muscular endurance and neurological motor control. With rehabilitation routines, we always work within a pain-free zone...essentially a zone of safety where you can bring your injured areas back to normal activity.

Our family of exercise books focuses on exercise routines that help you to rehabilitate your body from previous injuries, and bring it up to speed for the next phase of performance training. Your injury could be as minor as an ankle sprain, or more substantial such as recovery from a surgery! In all cases, it is critical that you take your body through the rehabilitative exercise phase before jumping into the performance phase!

You will find that the Beginner and Intermediate routines expect you to work within this pain-free rehabilitative zone. The Advanced routines will help to transition you into the Performance or Athletic arenas.

Increasing Your Performance...wait to do this!

Only after you have established good muscle endurance and motor control (neurological control) should you focus upon increasing your strength or speed.

Increasing strength should only come after good neuromuscular endurance has been established. If you try to increase strength too quickly, you will discover that you have found the best formula for developing ongoing injuries.

In this book, we provide proven exercise routines that gradually build your strength and endurance to the point where you will be ready to begin performance training.

Why you need these books

The training programs in these books are very different from the body-building type of programs you will find in most gyms. The purpose of most body-building programs is to increase the size of individual body parts – that is, to develop a state of muscle hypertrophy. Body-building often trains the body, not as a set of linked kinetic chains, but as a series of unconnected segments.

This type of training can be a major mistake when you are trying to rehabilitate an injury or when you are trying to improve your sports performance. Often these body-building programs create muscle imbalances, cause even more injuries in unprepared tissues, and result in an overall decrease in performance. This is a huge price to pay, even if your initial goal was to simply increase muscle size by isolating and growing specific muscle groups.

Instead, the exercise programs in the Release Your Kinetic Chain book series use step-by-step procedures which take into consideration kinetic chain relationships, tissue interactions, core imbalances, elastic power, and aerobic training. We strive to give you a balanced means of achieving a good strong body that is injury-free.

 Our exercise routines always take into consideration a key fundamental aspect of good rehabilitation – Kinetic Chain Relationships. Since injury or weakness in one area of your body always affects the function of numerous other related areas, we ensure that our routines take into account direct muscular connections, muscle antagonists, fascial connections, as well as the fact that tissue restrictions affect the primary mechanisms of energy storage and release. See “Understanding Your Kinetic Chain” on page 17.

 Our exercise routines always consider how the core of your body acts as the power generator for your entire body. This is true even for movements of your neck, shoulders, arms, hands, legs or feet. No matter what the action, you need a strong stable core to be able to transfer energy to your extremities. See “Involving Your Core” on page 13.

 Our exercise routines also address the development of your elastic power or the ability of your muscles, ligaments, tendons, and fascia to store and release energy. The ability of your soft tissues to store and release energy is dependent upon the quality of your soft tissues. Low-quality tissues are full of adhesions, scar tissues, and knots. These tissues do not store or release energy efficiently. High-quality tissues can move easily through their full range of motion, are not restricted or adhesed, are capable of long periods of endurance, and are not easily injured. One of the primary goals of our exercise routines is to provide you with a means for improving your overall tissue quality. See “Principle 2: Good Tissue Quality = Good Performance” on page 9.

 Aerobic warm-ups are an integral component of all of our programs. It doesn’t matter if we are dealing with a jaw, neck, shoulder, back, or leg injury; aerobic training is essential. By developing your aerobic system you increase your circulatory function and your ability to produce energy on demand. Aerobic exercise does this by increasing the density of capillaries in your muscles, and the density of mitochondria (your personal energy factories) in your cells. See “Benefits of Cardiovascular Exercises” on page 40.

 And finally, one of our primary goals is to give you effective strategies for increasing strength without further injuring yourself. The exercise routines we provide in these books are similar to ones that we provide to our patients. These routines have been successfully tested and improved over time, and will help you to strengthen your body in a gentle and progressive manner.

I hope you stick to the routines, enjoy this book, and benefit from your improved health. I am sure you will achieve great results.

All the best in health!

Dr. Brian Abelson