Injury Rehab with Resistance Bands: Complete Anatomy and Rehabilitation Programs for Back, Neck, Shoulders, Elbows, Hips, Knees, Ankles and More

by Karl Knopf

Overview

Discover the power of resistance bands in rehabilitating injuries and strengthening the body through low-impact workouts complete with step-by-step photos.

Ranging in intensity from super easy to extremely hard, the resistance band exercises in this book are sure to effectively and safely help you overcome any injury by building up strength and stability over time.

Each section of the book by Dr. Karl Knopf targets a specific body part, with detailed anatomical information and easy-to-follow recovery routines for:

• Neck
• Shoulders
• Elbows
• Wrists & Hands
• Lower Back
• Hips
• Knees
• Ankles & Feet

Whether you’re looking to reduce pain, transform troublesome muscles, or get back in the game, Injury Rehab with Resistance Bands provides rehab techniques for your exact injury, including:

• Arthritis & Tendinitis
• Bursitis & Fasciitis
• Ligament & Meniscus Injuries
• Sprains & Strains
• Carpal Tunnel Syndrome
• Rotator Cuff Injuries

Product Details

ISBN-13:	9781612434490
Publisher:	Ulysses Press
Publication date:	08/04/2015
Pages:	144
Product dimensions:	7.40(w) x 9.20(h) x 0.40(d)

About the Author

Dr. Karl Knopf has been involved in the health and fitness of older adults and the disabled for more than forty years. During this time he has worked in almost every aspect of the industry, from personal training and therapy to consultation.

While at Foothill College, Karl was the coordinator of the Adaptive Fitness Technician Program and Lifelong Learning Institute. He taught disabled students and undergraduates about corrective exercise. In addition to teaching, Karl developed the “Fitness Educators of Older Adults Association” to guide trainers of older adults. Currently Karl is a director at the International Sports Science Association and is on the advisory board of PBS’s Sit and Be Fit show.

In his spare time he has spoken at conferences, authored many articles, and written numerous books on topics ranging from water workouts to fitness therapy. He was a frequent guest on both radio and print media on issues pertaining to senior fitness and the disabled.

Table of Contents

Part 1 Overview 1

Introduction 2

History of Rehabilitative Exercises 4

Why Rehab with Resistance Bands? 6

Choosing a Band 8

The Rehabilitation Process 10

FAQs 15

How to Use this Book 18

Part 2 Corrective Routines 21

Chronic Orthopedic Issues 22

Ankle/Foot 26

Ankle/Foot Arthritis 28

Sprained Ankle 30

Achilles Tendon Issues 31

Hip & Leg 33

Hip Bursitis 35

Arthritis of the Hip 37

Groin Strain 38

Iliotibial Band Fasciitis 39

Knee 41

Bursitis of the Knee Joint 43

Knee Ligament Injuries 44

Meniscus Injuries 46

Arthritis of the Knee 47

Lower Back Region 49

Neck 51

Hands & Wrists 53

Arthritis of the Hands & Wrist 55

Carpal Tunnel Syndrome 57

Elbow 58

Shoulder 60

Tendinitis & Bursitis 64

Shoulder Impingement 66

Arthritis of the Shoulder Joint 67

Rotator Cuff Injuries 68

Part 3 Exercises 69

Shoulder Series

Pull-Down 70

Lat Pull-Down 71

Reverse Fly 72

Frontal Raise 73

Lateral Raise 74

Sword Fighter 75

Downward Sword Fighter 76

Shrug 77

Band Push-Up 78

Horizontal Chest Press 79

Incline Chest Press 80

Fly 81

Chest Fly 82

Shoulder Press 83

Rotator Cuff-Internal Rotation 84

Rotator Cuff-External Rotation 85

Back & Torso Series

Long Row 86

Torso Curl 87

Chair Sit-Up 88

Pelvic Lift 89

Reverse Wood Chop 90

Side Bend 91

Torso Rotation 92

Archery Pull 93

Arm & Hand Series

Biceps Curl 94

Reverse Curl 95

Horizontal Triceps Extension 96

Triceps Extension 97

Forearm Flexion & Extension 98

Wrist Fold 100

Racehorse 101

Squeezer 102

Leg & Hip Series

Gas Pedal 103

Seated Leg Press 104

Leg Curl 105

Squat 106

Squat Shuffle 107

Forward Lunge 108

Side Lunge 109

Leg Abduction & Adduction 110

Reverse Leg Extension Ill

Corrective Stretches

Neck Rotation 112

Tennis Watcher 112

Soup Can 113

Elbow Touch 114

Shoulder Box 115

Shoulder Roll 115

Over the Top 116

Choker 116

Picture Frame 117

Mad Cat 117

Long Body Stretch 118

Side Bend 118

Single Knee to Chest 119

Piriformis Stretch 120

Figure 4 120

Quad Stretch 121

Straight-Leg Stretch 122

Inner Thigh Stretch 122

Iliotibial Band Stretch 123

The Butterfly 123

Pretzel 124

Standing Hip Flexor 125

Rear Calf Stretch 125

Drop-Off Stretch 126

Rear Calf Stretch with Strap 126

Gas Pedal Stretch 127

Heel Raise/Heel Drop 127

Ankle Circle 128

Self-ROM 128

Ankle Roller 129

Finger Spreader 129

Finger Tap 130

V-W Stretch 131

Seated Wrist Stretch 132

Standing Wrist Stretch 132

Inward/Outward Wrist Move 133

Index 134

Acknowledgments 137

About the Author 138

Editorial Reviews

Resistance Band Workbook|Karl|Knopf|9781612431710|14.95|Ulysses Press|4/9/13|5500|

From the Publisher