Читать книгу Exercises for the Shoulder to Hand - Release Your Kinetic Chain - Dr. Brian James Abelson DC. - Страница 2
Table of Contents
Оглавление1 Exercise Disclaimer...Please read!
2 Foreword by Dr. Brian Abelson Rehabilitating an Injury...do this first! Increasing Your Performance...wait to do this! Why you need these books
3 Chapter 1: Rehabilitating an Injury The Cumulative Injury Cycle What Can You Do About This? 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 What is the Importance of Aerobic Warm-ups? Improving Cellular Function with Aerobic Exercises Aerobic Warm-Ups...how they helped resolve my injury! So What is a Good Warm-up? Working within your Aerobic and Anaerobic Zones Involving Your Core Bracing Your Core How to Brace your Core! Activating Your Hips Testing your core stability Balancing Flexibility with Control
4 Chapter 2: Shoulder to Hand – a Kinetic Chain What is a Kinetic Chain? Visualizing the Kinetic Chain Shoulder to Arm - A Kinetic Chain Core Stability and Your Shoulder Case Study - Golf and Your Kinetic Chain An Analysis of Michelle’s Kinetic Chain Becoming Aware of your Shoulder-to-Arm Kinetic Chain Nerve Entrapment in Your Arm Your Hand’s Kinetic Chain Applying Kinetic Chain Principles to Exercise
5 Chapter 3: What’s Special About These Exercises What’s Special About Our Exercises Progressing Through Our Program Use the Beginners 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 Exercise Accessories and Tools Frequently Asked Questions (FAQs) When Exercise Isn’t Enough!
6 Chapter 4: What’s your Problem...Shoulder? When to Seek Medical Care for Your Shoulder Soothing Your Shoulder Pain Exercises for the Shoulder and Upper Arm Warm-up for Your Shoulder Beginners Upper Arm and Shoulder Workout Intermediate Upper Arm and Shoulder Workout Advanced Upper Arm and Shoulder Workout
7 Chapter 5: What’s your Problem...Arm or Elbow? Common Arm and Elbow Problems Exercises for the Elbow and Arm Relaxing Your Arm, Elbow, and Shoulder Beginners Arm and Elbow Workout Intermediate Arm and Elbow Workout Advanced Arm and Elbow Workout
8 Chapter 6: What’s your Problem...Hand or Wrist? Common Hand and Wrist Injuries Exercises for the Hand and Wrist Relaxing Your Hand Beginners Hand and Wrist Workout Intermediate Hand and Wrist Workout Advanced Hand and Wrist Workout
9 Chapter 7: Performance Care for the Arm to Shoulder A Workout for Increasing Arm to Shoulder Performance Stretching and Myofascial Exercises Phase A - Start with Arm to Shoulder Performance Phase B - Intermediate Arm to Shoulder Performance Phase C - Advanced Arm to Shoulder Performance
10 Chapter 8: Massage and Myofascial Releases Massaging Trigger Points in Your Arm Massage Your Neck and Shoulders Arm-Across-Body Stretch Ball Stretch for the Pectoralis Tennis Ball – Posterior Shoulder Release Tennis Ball – Anterior Shoulder Release Internal-External Shoulder Stretch Foam Roller for Your Shoulders
11 Chapter 9: Exercises for the Arm to Shoulder Setting and Activating the Scapula Ball Circles Against the Wall Four Cardinal Points with the Ball Bilateral Supination and Pronation Stretching and Relaxing the Arm, Elbow, and Shoulder Wall Forearm Extensor Stretch Ball Stretch for the Pectoralis Ball Stretch for Your Chest Leaning Into the Wall Triceps and Shoulder Stretch Stretch Your Upper Back Release Lateral Epicondyle on Foam Roller Release Medial Epicondyle on Foam Roller Release Forearm Flexors on Foam Roller Release Forearm Extensors on Foam Roller Strengthening the Arm, Elbow, and Shoulder Biceps Curl Alternating Hammer Curl Loading the Triceps Handball - Push and Pull Handball – Make a V Handball – Elbow Rotation Loading the Triceps with a Handball Cuban Shoulder Rotations Alternating Dumbbell Bench Press on Ball Lateral Raise on a Ball Lateral Raise with Tubing Standing Lateral Raise Handball Rotation Bench Dips for Your Triceps Prone Y on the Ball Prone T on the Ball Prone L - Retract Your Scapula Beginners Push-ups Intermediate Push-ups Strengthening the Back and Core Beginners Four-Point Kneeling Advanced Four-Point Kneeling Beginners Front Bridge Forward Bridge - Alternating Arm/Leg Beginners Side Bridge – Knee Bent Front-to-Side Bridge Russian Twist with Medicine Ball Draw a Sword Throw a Javelin Medicine Ball Wood Chop Performance Care for the Shoulder Advanced Alternating Dumbbell Press on Ball Single Leg Lateral Wood Chop Standing Lateral Raise Ball Transfer on the Floor V-Sit Medicine Ball Twist Kneeling Swiss Ball Rollout Swiss Ball Push-ups Single Hand Push-ups on Medicine Ball Push-ups with Unequal Hands Twisting Lunge on Medicine Ball Lunge with Medicine Ball Bridge on a Swiss Ball Side-to-Side Swiss Ball Hip Stretch
12 Chapter 10: Exercises for the Hand and Wrist Relaxing the Hand and Wrist Massaging Trigger Points in Your Hand Tai Chi Chuan - Waking the Chi Tai Chi Chuan - Withdraw & Push Stretches for the Hand and Wrist Stop Right There Forearm Flexor Stretch Subscapularis Wall Stretch Namaste Waiter’s Tip – Nerve Flossing Floss your Median Nerve Floss your Radial Nerve Floss your Ulnar Nerve Strengthening the Hand and Wrist One Hand Grip Strength Two Hand Grip Strength One Hand Grip with a Twist Handball – Wrist Inward Curl Handball – Wrist Lift (extension) Lift a Beer Handball - Twist the Doorknob Building Hand Dexterity Golf Ball Roll Bharatnatyam Finger Dexterity Isometric Finger Touch Finger Wave Finger Joint Rotations Gyroscopic Strengthening
13 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
14 Chapter 12: Alternative Therapies to Explore Active Release Techniques® (ART) Graston Techniques® Manipulation Massage Therapy Physiotherapy / Occupational Therapy Acupuncture and Traditional Chinese Medicine
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