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

by Karl Knopf

Overview

Clear information and effective exercises to end pain, regain range of motion, and prevent future injury—includes over 300 photos.

Shoulder problems can be debilitating, whether they come from sports injuries or just daily stresses and strains. Healthy Shoulder Handbook 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, it offers easy-to-follow exercises to:

• Build strength

• Improve flexibility

• Speed up recovery

• Prevent future 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 on the job (or back on the court!) and stay there—pain-free!

Product Details

ISBN-13:	9781569758052
Publisher:	Ulysses Press
Publication date:	06/29/2023
Sold by:	Barnes & Noble
Format:	eBook
Pages:	144
Sales rank:	50,032
File size:	6 MB

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 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

Editorial Reviews

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