Release Your Kinetic Chain with Exercises for the Shoulder to Hand - Hardcopy Book
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Exercises for the Shoulder to Hand
This book is especially useful for people recovering from injuries to the shoulder, arms, elbow, wrist, and hands. Use the exercises in this book to rehabilitate, strengthen, and restore the function of muscles from your Shoulders to Hands. This is the second volume in the Release Your Kinetic Chain series of books.
Release Your Kinetic Chain with Exercises for the Shoulder to Hand
Speed your healing with exercise routines that repair, strengthen, and restore the tissues of your shoulders, arms, elbow, and hands!
Release the structures of your kinetic chain – from your shoulder to hand - with these unique exercise routines that rehabilitate injuries from your shoulder to hand, while preparing your body for more extensive/competitive exercise programs. These exercise routines activate your entire kinetic chain, from your shoulder to hand, and even into your core! Use these routines to recover from injuries such as:
- Hand Pain
- Carpal Tunnel Syndrome
- Tennis Elbow
- Golfer’s Elbow
- Shoulder Pain
- Wrist Pain
- Injuries to the tissues of the hand, arm, or shoulder
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See how this book can help you:
- Let Exercises for the Shoulder to Hand Help You
- Do You Need “Exercises for the Shoulder to Hand”
- This is Much More than a Body Building Program!
- Integrating Kinetic Chain Principles into Your Exercise Routines
- Understand the Kinetic Chain Components of your Golf Swing
- Examples of what you will find in this book!
- What’s Different about the Exercise Routines in Exercises for the Shoulder to Hand?
- Improving the Elastic Quality of Your Tissues
- Integrating Aerobic Warm-Ups
Exercise is often prescribed to patients suffering from Carpal Tunnel Syndrome, Tendonitis, hand pain, wrist pain, arm pain, or shoulder pain. When this occurs, it is important to select exercise routines that reduce the risk of re-injury, while supporting strengthening and rehabilitation of all the tissues in the kinetic chain.
Unlike many rehabilitation therapies that tend to focus upon just a single area of injury, the exercise routines in “Exercises for the Shoulder to Hand” treat your body as a dynamic web of interconnected links – a kinetic chain.
Visualize the kinetic chain from your shoulder-to-hand as a layered, multi-level spider web. In your body, this web is made up of soft-tissue fibers - muscles, tendons, ligaments, and connective tissue.
A knot, break, or dysfunction in any one layer of this web impacts all the surrounding connections, as well as the structures in the layers above and below the injured area. Restrictions can form in one or more of these layers from your injury. Treating or exercising just the injured area obviously will not solve the whole problem. It is necessary to also address all the other layers, structures, and issues….that is…the kinetic web!
This second volume in the Release Your Kinetic Chain series of exercise books brings a functional approach to rehabilation and exercise to help you achieve two key objectives:
- FIRST, to rehabilitate your body after an injury (by restoring function after a long period of inactivity) and prepare the body for more intensive exercise programs.
- SECOND, to help prepare your body for sport or athletic performance training.
Developed by the internationally best-selling authors of Release Your Pain, these exercise routines – when performed on their own, or when combined with a treatment modality - will help you to take a key step towards resolving long-standing neuromuscular problems and soft-tissue injuries.
You may have been told to exercise the injured area to speed the healing process. Unfortunately, many of the standard exercises only serve to re-injure the tissue, rather than promote healing and strength. This book can help you recover from an injury to the tissues of the hand, arm, or shoulder. It shows you how to strengthen and develop these structures in preparation for more intensive programs…while minimizing the risk of re-injuring these structures.
We have structured the routines in this book to take you from gentle beginner’s routines, into progressively more difficult intermediate and advanced routines, moving finally into true performance routines. The gradual progression allows you to strengthen, stretch, and rehabilitate the tissues of your hands, arm, and shoulder while minimizing the chances of re-injury.
The training programs in these books are very different from the body-building programs you will find in most gyms or in other exercise books.
Most body-building programs work to increase the size of individual body parts – that is, to develop a state of muscle hypertrophy. Body-building often trains the body as a series of unconnected segments – rather than as a set of linked kinetic chains. Unfortunately such programs can result in more injuries, especially when you are trying to rehabilitate an injury or when you are trying to improve your sports performance. Often these body-building programs can:
- Create muscle imbalances.
- Cause additional injuries in unprepared tissues.
- Result in an overall decrease in performance.
This is a huge price to pay, even when your initial goal was to simply increase muscle size by isolating and growing specific muscle groups.
The structural inter-dependencies between the muscles, tendons, ligaments, joints, and fascia of your body make up your Kinetic Chain.
You can think of your body as being comprised of a series of small kinetic chains, each linked to other kinetic chains to form a complex body-encompassing Kinetic Web! Tension or injury to any part of this kinetic chain would affect the function of all its linked components.
Just like a spider’s web, if you were to pull or increase tension in one of the fibres, this tension would resonate throughout the entire web. However, unlike the two-dimensional spider-web, this resonance would be felt above, below, beside, and behind the affected fibre.
Copied from Chapter 2: Shoulder to Hand – A Kinetic Chain
There are many fascinating case studies in this book that show just how an injury in one part of your body can affect structures in quite distant areas, and een affect how you function on a daily basis.
For all you golfers, this case study shows how you can dramatically IMPROVE YOUR GOLF SWING by identifying and releasing restricted structures in your upper body.
In this case study, we take you through the key phases of a golf swing:
- Address Position
- Forward Swing
- Late Follow-Through
And in each phase we show you how the biomechanics and kinetic chain relationships affect your swing.
We even provide special exercises that activate and restore neuromuscular function to all the structures of your arm’s kinetic chain…from your hands, through your shoulders, and into your core!
The focus of “Exercises for the Shoulder to Hand” is to develop and strengthen, not just your individual muscles, but neuro-muscular connections between your various soft tissue structures.
Releasing the Lateral Epicondyle on Foam Roller
Use this exercise to prevent the onset of syndromes like Tennis Elbow by releasing the muscles in the outer portion of your elbow joint - the lateral epicondyle area. These include the brachioradialis, extensor carpi radialis longus, and extensor carpi radialis brevis.
Accompany this exercise with Release the Medial Epicondyle on Foam Roller - page 130 to release the opposing muscles as well.
Prone L - Retract Your Scapula
Use this exercise to strengthen the rhomboids, posterior deltoids, rotator cuff, scapula, and paraspinals of the upper back. The rhomboids are often over-worked from carrying heavy loads, or when engaging in rowing and racquet sports.
Massaging the Thenar Eminence Muscles
Use this exercise to release and relax the tight muscles of your palm and hand. This area contains three major muscles: abductor pollicis brevis, flexor pollicis brevis, and the opponens pollicis. These muscles play an important role in any gripping action that is performed by your thumb.
Use this classical prayer position to improve your shoulder posture while stretching and strengthening your fingers, wrist, and forearms.
Physical training is often poorly executed and misunderstood. All too often people become injured when they are asked to execute extremely challenging training programs without
correctly preparing their body. Equally often, I see many athletes trying to work though the pain of their injury only to create a chronic, longer-lasting problem. This situation is usually the direct result of poorly-designed exercise programs.
This may sound strange, but many exercise programs contain components that continue to keep you in your current state of pain, which often cause chronic injuries, and all too often decrease your performance.
Good training programs should provide multi-step routines that involve both your neuromuscular and cardiovascular systems — which together develop your power, balance, flexibility, and strength.
The correct program for you involves much more than just a series of sets, repetitions, and tempo with a few rest days thrown in for good measure. Training is a dynamic program that has to change with the responses of your unique body, and that meets your specific needs.
Copied from Chapter 3: What’s Special About These Exercises in the book Exercises for the Shoulder to Hand
Why it Works!
Our exercise routines always addresses a fundamental aspect of effective rehabilitation – Kinetic Chain Relationships.
- We give you unique step-by-step routines that always consider kinetic chain relationships and tissue interactions.
- Our routines addresss core imbalances, elastic power, and aerobic training.
- We strive to give you a balanced means of achieving a good strong body that is injury-free.
- We "empower your core", the power generator for your entire body.
See “Understanding Your Kinetic Chain” in this book for more information.
And finally, one of our primary goals is to give you effective strategies for increasing strength without further injuring yourself. The exercise routines we provide in these books are similar to ones that we provide to our patients. These routines have been successfully tested and improved over time, and will help you to strengthen your body in a gentle and progressive manner.
Our exercise routines address the development of your elastic power or the ability of your muscles, ligaments, tendons, and fascia to store
release energy. The ability of your soft tissues to store and release energy is dependent upon the quality of your soft tissues.
Low-quality tissues are full of adhesions, scar tissues, and knots. These tissues do not store or release energy efficiently. High-quality tissues can move easily through their full range of motion, are not restricted or adhesed, are capable of long periods of endurance, and are not easily injured.
One of the major goals of our exercise routines is to help you improve your overall tissue quality.
Aerobic warm-ups are an integral component of all of our programs. It doesn’t matter if we are dealing with a jaw, neck, shoulder, back, or leg injury; aerobic training is essential.
By developing your aerobic system you increase your circulatory function and your ability to produce energy on demand.
Aerobic exercise does this by increasing the density of capillaries in your muscles, and the density and activity of mitochondria (your personal energy factories) in your cells.
And finally, one of our primary goals is to give you effective strategies for increasing strength without further injuring yourself.
The exercise routines we provide in these books are similar to ones that we provide to our patients. These routines have been successfully tested and improved over time, and will help you to strengthen your body in a gentle and progressive manner
Release Your Kinetic Chain with Exercises for the Shoulder to Hand is an easy-to-read, easy-to-use book packed full of useful exercises routines, health tips, and information to get you back into shape, and help you to resolve and recover from injuries of the shoulder, arm, elbow, and hands.
Authors: Internationally best-selling authors of Release Your Pain, Dr. Brian J. Abelson DC. and Kamali T. Abelson BSc. Dr. Abelson is an experienced soft-tissue practitioner, Chiropractor, Ironman Triathlete, marathon runner, and experienced rock climber.
Page Count: Over 265 illustrated pages with diagrams of kinetic chain relationships, step-by-step exercise descriptions, and exercise routines that address all the key structures of your kinetic chain.
Exercises: Over 90 exercises that address all the elements of your shoulder-to-hand kinetic chain!
Routines: Over fourteen carefully constructed exercise routines designed to move you from the gentle beginner phases, through to progressively more challenging intermediate, advanced, and performance phases, while minimizing the chances of re-injuring your body.
Massage: Many relaxation, self-massage, and myofascial routines and exercises to help you prevent injury and increase your ability to store and release energy.
Index: Comprehensive, detailed, and easy-to-use index. For our e-book readers, this index is fully hyperlinked to the topics for quick access.
Table of Contents: Detailed, well organized, and easy to use. The table of contents is hyperlinked to the chapters for quick access by our e-book readers.
Shipping: 1 to 2 weeks for Canadian and US deliveries. International deliveries may take longer depending on location.