Healthy Shoulder Handbook: 100 Exercises for Treating and Preventing Frozen Shoulder, Rotator Cuff and other Common Injuries

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Healthy Shoulder Handbook: 100 Exercises for Treating and Preventing Frozen Shoulder, Rotator Cuff and other Common Injuries (eBook) Pub. Date: 1/20/2010 Publisher: Ulysses Press
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Healthy Shoulder Handbook: 100 Exercises for Treating and Preventing Frozen Shoulder, Rotator Cuff and other Common Injuries Pub. Date: 3/9/2010 Publisher: Ulysses Press

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Overview

Millions of people suffer from debilitating shoulder problems each year. With Healthy Shoulder Handbook, you can take your-self off that list. This friendly manual outlines the causes for common shoulder conditions, including shoulder impingement, rotator cuff tendinitis, dislocation and repetitive motion injuries.

Illustrated with over 300 step-by-step photographs, Healthy Shoulder Handbook offers easy-to-follow exercises to:

Build strength

Improve flexibility

Speed up recovery

Prevent injury

Healthy Shoulder Handbook also features specially designed programs to reverse or alleviate the strain from high-risk sports and occupations, including construction work, desk jobs, tennis, golf and more. Follow the approach in this book and you'll be able to quickly get back to the job (or back on the court!) and stay there-pain-free.

Product Details

ISBN-13: 9781569757383
Publisher: Ulysses Press
Publication date: 3/9/2010
Pages: 144
Sales rank: 157,091
Product dimensions: 7.30 (w) x 9.00 (h) x 0.40 (d)

Meet the Author

Karl Knopf is the coordinator for the fitness therapist program at Foothill College of California.

Part 1 Getting Started 7

Introduction 8

Who Gets Shoulder Problems? 10

Shoulder Anatomy 12

Common Shoulder Conditions 15

Shoulder Rehab 24

Part 2 Prevention & Programs 29

Preventing (Re)injury 30

Controversial Exercises 35

Designing a Shoulder Routine 38

General Conditioning 41

Baseball/Softball 42

Basketball 43

Football 44

Golf 45

Hockey 46

Swimming 47

Tennis 48

Volleyball 49

Wrestling 50

Construction Job 51

Office/Desk Job 52

Part 3 The Exercises 53

Passive & Gentle Series

Arm Swings (Forward & Backward) 55

Arm Swings (Across Body) 56

Hanging Arm Circles 57

Shoulder Box 58

Shoulder Rolls 59

Elbow Touches 60

Pec Stretch 61

Apple Pickers 62

Picture Frame 63

Table Reach 64

Choker 65

Over the Top 66

Internal Rotation Stretch 67

Arm Pulls 68

Table Stretch 69

Floor Series

Elbow Touches (Supine) 70

Finger Circles 71

Straight-Arm Stretch 72

I's, Y's & T's 74

Crossing Guard 76

External Rotation (Supine) 77

Internal Rotation (Supine) 78

Internal Rotation (Side-Lying) 79

External Rotation (Side-Lying) 80

Shoulder Blade Push-Up 81

Roller Series

Windmills on Roller 83

Elbow Drops 84

Shoulder Slaps 85

I's, Y's & T's on Roller 86

Cane Series

Shoulder Press (Supine) 88

Pull-Overs 89

Lateral Drops 90

Reverse Lift 91

Stick Press 92

Back Scratch 93

Wall/Door Series

Finger Walking (Forward) 94

Finger Walking (Side) 95

Side Clock 96

Wall Circles 97

Corner Stretch 98

Chest Stretch (Doorway) 99

Stick Up 100

Elbow Touches (against Wall) 101

Double-Hand Press 102

Wall Reach 103

External Rotation (Wall) 104

Internal Rotation (Door) 105

Wall Push-Up 106

Isometric Shoulder Blade Squeeze 107

Isometric Frontal Lift 108

Isometric Rear Lift 109

Static Pec Stretch 110

Active Range of Motion Series

Angels 111

Soup Can Pours 112

Shoulder Blade Squeeze 113

Upper Back Stretch 114

The Wave 115

Shoulder Blade Pinch 116

Wood Chops 117

Condor 118

Rescue Me 119

Touch Down 120

Push Backs 121

The Zipper 122

Rotator Cuff 123

Resistance Conditioning Series

Frontal Raises 125

Lateral Raises 126

Shoulder Extension 127

T's with Band 128

Sword Fighter 129

Serving Tray 130

Internal Rotation with Band 131

External Rotation with Band 132

Seated Rowing 133

Pull-Downs 134

Band Chest Press 135

Band Shoulder Press 136

Y's with Band 137

Band Roll-Ups 138

Dumbbll Series

Dumbbell Frontal Raises 139

Dumbbell Shoulder Extension 140

Dumbbell Soup Can Pours 141

Reverse Fly 142

Dumbbell Press-Up 143

Dumbbell Shrugs 144

Hanging Dumbbell Squeeze 145

Prone Crossing Guard 146

Self-Massage

Tennis Ball Method 1 147

Tennis Ball Method 2 148

Tennis Ball Method 3 148

Tennis Ball Method 4 149

Tennis Ball Method 5 149

Tennis Ball Method 6 150

Tennis Ball Method 7 150

Foam Roller (Back) 151

Foam Roller (Side) 152

Ice 153

Resources 154

Index 155

Acknowledgments 160

About the Author 160

Customer Reviews

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Anonymous

Posted December 6, 2011

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Didn't Like It

The good news is you get 100 exercises. The bad news is the book doesn't tell you which ones to do-it's up to you to figure that out. If you're in to trial and error, which probably isn't a good idea if you're trying to fix your shoulder problem, then think of this book as a menu - and experiment away! Otherwise, I'd suggest other books such as "Treat Your Own Rotator Cuff" that have specific exercises designed to improve the function of your shoulder. While there are routines listed in "The Healthy Shoulder handbook", they're really cookie cutter-for instance the routines have basketball players doing the exact same stretches as secretaries!

2 out of 2 people found this review helpful.
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Anonymous

Posted March 29, 2011

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