Healthy Shoulder Handbook, 2nd Edition: 100 Exercises for Treating Common Injuries and Ending Chronic Pain

Length: 160 pages
Edition: 2
Language: English
Publisher: Ulysses Press
Publication Date: 2021-07-13
ISBN-10: 1646041968
ISBN-13: 9781646041961
Sales Rank: #45051 (See Top 100 Books)

Live pain free once again with this proven guide designed to help you easily treat and prevent injuries like frozen shoulder, rotator cuff, tendinitis, and dislocation right from your own home.

Millions of people suffer from debilitating shoulder problems every year. But with this user-friendly guide, you can begin to understand the causes for common shoulder conditions and then learn the steps you need to take to heal your body.

Healthy Shoulder Handbook features 100 easy-to-follow exercises with step-by-step photos for treating common shoulder injuries and ending chronic pain, fast. This handbook is the perfect resource to help you:

Build shoulder strength
Improve flexibility
Speed up recovery
Prevent injury

Healthy Shoulder Handbook also features specially designed stretching programs to reverse or alleviate the strain from high-risk sports and occupations, including construction work, desk jobs, tennis, golf and more. By following the steps in this book, you’ll be able to quickly get back to your daily routines—pain free!

Cover
Title Page
Part 1: Getting Started
    Introduction
        Who Gets Shoulder Issues?
        Do I Have a Shoulder Issue?
    1. Shoulder Anatomy
        Bones and Joints
        The Supporting Cast
        The Joint Capsule
        Muscles
    2. Common Shoulder Conditions
        Shoulder Impingement
        Repetitive Motion Injuries
        Shoulder Instability (Dislocation/Subluxation)
        Arthritis
        Rotator Cuff Injuries
        Frozen Shoulder
        Tendinitis and Bursitis
        Thoracic Outlet Syndrome (TOS)
    3. Shoulder Rehab
        Injury Classifications
        The Healing Process
Part 2: Preventive and specialized Programs
    4. Preventing (Re)Injury
        Posture’s Role in Prevention
        The Green, Yellow, and Red Zones
    5. Controversial Exercises
    6. Designing a Shoulder Routine
        Sample Conditioning Programs
            General Conditioning
            Baseball/Softball
            Basketball
            Football
            Golf
            Hockey
            Swimming
            Tennis
            Volleyball
            Wrestling or Mixed Martial Arts
            Construction Job
            Office/Desk Job
    7. Specialized Corrective Exercise Programs
        Shoulder Impingement
        Repetitive Injury Series
        Rotator Cuff Injuries
        Tendinitis and Bursitis
        Shoulder Dislocations
        Frozen Shoulder
Part 3: Shoulder Conditioning Exercises
    8. The Exercises
        Passive & Gentle Series
            Pendulum (Forward and Backward)
            Pendulum (Across Body)
            Hanging Arm Circles
            Shoulder Box
            Shoulder Rolls
            Elbow Touches
            Pec Stretch
            Apple Pickers
            Picture Frame
            Table Reach
            Choker
            Over the Top
            Internal Rotation Stretch
            Arm Pulls
            Table Stretch
        Active Range of Motion Series
            Angels
            Soup Can Pours
            Upper-Back Stretch
            The Wave
            Shoulder Blade Pinch
            Wood Chops
            Condor
            Rescue Me
            Touch Down
            Push Backs
            The Zipper
            Rotator Cuff (External Rotation)
        Floor Series
            Elbow Touches (Supine)
            Finger Circles
            Straight-Arm Stretch
            I’s, Y’s, and T’s
            Crossing Guard
            External Rotation (Supine)
            Internal Rotation (Supine)
            Internal Rotation (Side-Lying)
            External Rotation (Side-Lying)
            Shoulder Blade Push-Up
        Cane/Stick Series
            Supine Press
            Pull-Overs
            Lateral Drops
            Reverse Lift
            Stick Press
            Back Scratch
        Roller Series
            Windmills on Roller
            Elbow Drops
            Shoulder Slaps
            I’s, Y’s, and T’s on Roller
        Wall/Door Series
            Finger Walking (Forward)
            Finger Walking (Side)
            Side Clock
            Wall Circles
            Corner Stretch
            Chest Stretch (Doorway)
            Stick Up
            Elbow Touches (Against Wall)
            Double-Hand Press
            Wall Reach
            External Rotation (Wall)
            Internal Rotation (Door)
            Wall Push-Up
            Isometric Shoulder Blade Squeeze
            Isometric Frontal Lift
            Isometric Rear Lift
            Static Pec Stretch
        Resistance Conditioning Series
            Frontal Raises
            Lateral Raises
            Shoulder Extension
            Reverse Fly with Band
            Downward Sword Fighter
            Sword Fighter
            Bike Pump
            Horizontal Triceps Extension
            Serving Tray
            Internal Rotation with Band
            External Rotation with Band
            Seated Rowing
            Pull-Downs
            Band Chest Press
            Band Shoulder Press
            Y’s with Band
            T’s with Band
            Band Roll-Ups
            Shrug
        Dumbbell Series
            Dumbbell Shoulder Extension
            Dumbbell Soup Can Pours
            Dumbbell Reverse Fly
            Dumbbell Press-Up
            Dumbbell Shrugs
            Hanging Dumbbell Squeeze
            Prone Crossing Guard
        Self-Massage
            Tennis Ball Method 1
            Tennis Ball Method 2
            Tennis Ball Method 3
            Tennis Ball Method 4
            Tennis Ball Method 5
            Tennis Ball Method 6
            Tennis Ball Method 7
            Foam Roller (Back)
            Foam Roller (Side)
            Ice
Resources
Acknowledgments
About the Author
Index
Copyright