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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 the anatomical structures of your kinetic chain – from your shoulder to hand - with these unique exercise routines that can help you 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 to the shoulder, arm, elbow, wrist, and hand, including:
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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!
The second volume in the Release Your Kinetic Chain series of exercise books applies a functional approach to exercise and help you to achieve two key objectives:
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.
If you suffer from shoulder, arm, elbow, wrist, or hand pain, you need to read “Exercises for the Shoulder to Hands”. Your practitioner will advise you to exercise the injured area to promote faster healing. Unfortunately, many of the standard exercises we tend to perform only serve to re-injure the tissue, rather than promote healing and strength.
Written by internationally best-selling authors, Dr. Brian Abelson DC. and Kamali T. Abelson BSc., Exercises for the Shoulder to Hand can either help you to recover from an injury to the tissues of the hand, arm, or shoulder or it can be used to strengthen and develop the structures in these areas in preparation for more intensive programs…while minimizing the risk of re-injuring these structures.
The routines in this book are structured to take you from gentle beginner’s routines, through to 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.
Body building type-of-training can result in more injuries when you are trying to rehabilitate an injury or when you are trying to improve your sports performance. Often these body-building programs can:
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
Read the case studies in this book to see how an injury in one part of your body can affect structures in quite distant areas, and affect how you function on a daily basis.
In “Exercises for the Shoulder to Hand”, our sample case study reviews how your golf swing can be dramatically improved by identifying and releasing restricted structures in your upper body.
It then follows through with appropriate 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!
In this case study, we take you through the key phases of a golf swing:
And in each phase we show you how the biomechanics and kinetic chain relationships affect your swing.
Click this image to view a PDF
The focus of “Exercises for the Shoulder to Hand” is to develop and strengthen, not just your individual muscles, but also the inter-relationships and nerve responses between your various soft tissue structures – that is – your system of neuro-muscular communication.
* Click on any of the following images for an example of the effective exercises you will find in this book.
* Take a look at the comprehensive and useful Table of Contents and Index in the links at the top of this page!
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.
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.
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
The exercise programs in the Release Your Kinetic Chain books use step-by-step routines that take into consideration kinetic chain relationships, tissue interactions, 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.
Our exercise routines always take into consideration a key fundamental aspect of good rehabilitation – Kinetic Chain Relationships.
Since injury or weakness in one area of your body always affects the function of numerous other related areas, we ensure that our routines take into account direct muscular connections, muscle antagonists, fascial connections, as well as the fact that tissue restrictions affect the primary mechanisms of energy storage and release.
See “Understanding Your Kinetic Chain” in this book for more information.
Our exercise routines always consider how the core of your body acts as the power generator for your entire body. This is true even for movements of your neck, shoulders, arms, hands, legs or feet. No matter what the action, you need a strong, stable core to be able to transfer energy to your extremities.
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.