Читать книгу Exercises for the Shoulder to Hand - Release Your Kinetic Chain - Dr. Brian James Abelson DC. - Страница 6
Оглавление
Table of Contents
Exercise Disclaimer...Please read!
Rehabilitating an Injury...do this first!
Increasing Your Performance...wait to do this!
Chapter 1: Rehabilitating an Injury
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!
Working within your Aerobic and Anaerobic Zones
Balancing Flexibility with Control
Chapter 2: Shoulder to Hand – a 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
Applying Kinetic Chain Principles to Exercise
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
Exercise Accessories and Tools
Frequently Asked Questions (FAQs)
Chapter 4: What’s your Problem...Shoulder?
When to Seek Medical Care for Your Shoulder
Exercises for the Shoulder and Upper Arm
Beginners Upper Arm and Shoulder Workout
Intermediate Upper Arm and Shoulder Workout
Advanced Upper Arm and Shoulder Workout
Chapter 5: What’s your Problem...Arm or Elbow?
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
Chapter 6: What’s your Problem...Hand or Wrist?
Common Hand and Wrist Injuries
Exercises for the Hand and Wrist
Beginners Hand and Wrist Workout
Intermediate Hand and Wrist Workout
Advanced Hand and Wrist Workout
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
Chapter 8: Massage and Myofascial Releases
Massaging Trigger Points in Your Arm
Massage Your Neck and Shoulders
Ball Stretch for the Pectoralis
Tennis Ball – Posterior Shoulder Release
Tennis Ball – Anterior Shoulder Release
Internal-External Shoulder Stretch
Foam Roller for Your Shoulders
Chapter 9: Exercises for the Arm to Shoulder
Setting and Activating the Scapula
Four Cardinal Points with the Ball
Bilateral Supination and Pronation
Stretching and Relaxing the Arm, Elbow, and Shoulder
Ball Stretch for the Pectoralis
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
Loading the Triceps with a Handball
Alternating Dumbbell Bench Press on Ball
Prone L - Retract Your Scapula
Strengthening the Back and Core
Forward Bridge - Alternating Arm/Leg
Beginners Side Bridge – Knee Bent
Russian Twist with Medicine Ball
Performance Care for the Shoulder
Advanced Alternating Dumbbell Press on Ball
Single Hand Push-ups on Medicine Ball
Twisting Lunge on Medicine Ball
Side-to-Side Swiss Ball Hip Stretch
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
Strengthening the Hand and Wrist
Handball – Wrist Lift (extension)
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
