Healthy Shoulder Handbook
Dr. Karl Knopf
Author of Older Adult Fitness and Chronic Conditions Books at Ulysses Press
HEALTHY SHOULDER HANDBOOK or check out my - Heal the Frozen Shoulder Book
Includes 100 EXERCISES
FOR TREATING COMMON INJURIES AND ENDING CHRONIC PAIN
DR. KARL KNOPF
Text copyright ? 2010, 2021 Karl Knopf. Design and concept ? 2021 Ulysses Press and its licensors. Published in the US by Ulysses Press PO Box 3440
Berkeley, CA 94703 www.ulyssespress.com
ISBN: 978-1-64604-196-1
Library of Congress Control Number: 2021931498
Printed in Canada by Marquis Book Printing 10 9 8 7 6 5 4 3 2 1
Models: Samuel Harvell, Scott Mathison, Meredith Miller, Bernadett Otterbein, Toni Silver
PLEASE NOTE: This book has been written and published strictly for informational purposes, and in no way should be used as a substitute for consultation with health care professionals. You should not consider educational material herein to be the practice of medicine or to replace consultation with a physician or other medical practitioner. The author and publisher are providing you with information in this work so that you can have the knowledge and can choose, at your own risk, to act on that knowledge. The author and publisher also urge all readers to be aware of their health status and to consult health care professionals before beginning any health program.
CONTENTS
PART?:GETTINGSTARTED . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 1
INTRODUCTION . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 2
Who Gets Shoulder Issues?. . . . . . . . . . . . . . . . . . 3
Do I Have a Shoulder Issue? . . . . . . . . . . . . . . . . . 4
SHOULDERANATOMY ........................................6
Bones and Joints . . . . . . . . . . . . . . . . . . . . . . . . . . . 6
The Joint Capsule . . . . . . . . . . . . . . . . . . . . . . . . . . 8
The Supporting Cast. . . . . . . . . . . . . . . . . . . . . . . . 7
Muscles. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 8
COMMON SHOULDER CONDITIONS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 10
Shoulder Impingement. . . . . . . . . . . . . . . . . . . . . .11
Repetitive Motion Injuries . . . . . . . . . . . . . . . . . 12
Shoulder Instability
(Dislocation/Subluxation) . . . . . . . . . . . . . . . . . . 14
Arthritis .................................15
Rotator Cuff Injuries . . . . . . . . . . . . . . . . . . . . . . 16 Frozen Shoulder . . . . . . . . . . . . . . . . . . . . . . . . . . 17 Tendinitis and Bursitis . . . . . . . . . . . . . . . . . . . . . . 18 Thoracic Outlet Syndrome (TOS) . . . . . . . . . . 20
SHOULDER REHAB . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 24
Injury Classifications. . . . . . . . . . . . . . . . . . . . . . .25
The Healing Process. . . . . . . . . . . . . . . . . . . . . . .25
PART 2: PREVENTIVE AND SPECIALIZED PROGRAMS . . . . . . . . . 29
PREVENTING (RE)INJURY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 30
Posture’s Role in Prevention . . . . . . . . . . . . . . . . 32
The Green, Yellow, and Red Zones . . . . . . . . . . . 33
CONTROVERSIALEXERCISES ..................................36 DESIGNINGASHOULDERROUTINE. . . . . . . . . . . . . . . . . . . . . . . . . . . . . .40
Sample Conditioning Programs .............43
General Conditioning. . . . . . . . . .............44
Baseball/Softball . . . . . . . . . . . . . . . . . . . . . . . . . .44
Basketball................... .............45
Football..................... .............45
Golf........................ .............46
Hockey..................................46
Swimming................................47
Tennis ...................................47
Volleyball ................................48
Wrestling or Mixed Martial Arts . . . . . . . . . . . . .48
Construction Job . . . . . . . . . . . . . . . . . . . . . . . . .49
Office/Desk Job . . . . . . . . . . . . . . . . . . . . . . . . . .49
SPECIALIZEDCORRECTIVEEXERCISEPROGRAMS . . . . . . . . . . . . . . . . . . .50
Shoulder Impingement. . . . . . . . . . . . . . . . . . . . . 51
Repetitive Injury Series . . . . . . . . . . . . . . . . . . . . 51
Rotator Cuff Injuries . . . . . . . . . . . . . . . . . . . . . . 51
Tendinitis and Bursitis. . . . . . . . . . . . . . . . . . . . . .52
Shoulder Dislocations. . . . . . . . . . . . . . . . . . . . . .52
Frozen Shoulder . . . . . . . . . . . . . . . . . . . . . . . . . .52
PART3: SHOULDERCONDITIONINGEXERCISES . . . . . . . . . . . . 53
THEEXERCISES ............................................54
Passive & Gentle Series . . . . . . . . . . . . . .55
Rotator Cuff (External Rotation) . . . . . . . . . . . 81
Floor Series . . . . . . . . . . . . . . . . . . . . .82
Cane/Stick Series . . . . . . . . . . . . . . . . .93
Supine Press . . . . . . . . . . . . . . . . . . . . . . . . . . . . .93
Pull-Overs...............................94
Lateral Drops. . . . . . . . . . . . . . . . . . . . . . . . . . . . .95
Reverse Lift . . . . . . . . . . . . ................ ..96
Stick Press . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 97 Back Scratch . . . . . . . . . . . . . . . . . . . . . . . . . . . . .98
Roller Series . . . . . . . . . . . . . . . . . . . .99
Windmills on Roller. . . . . . ................ 100
Elbow Drops . . . . . . . . . . . . . . . . . . . . . . . . . . . . 101
Shoulder Slaps . . . . . . . . . . . . . . . . . . . . . . . . . . . 102
I’s, Y’s, and T’s on Roller . . . . . . . . . . . . . . . . . . . 103
Wall/Door Series . . . . . . . . . . . . . . . . . 105
Finger Walking (Forward) ................ . 105
Finger Walking (Side). . . . . . . . . . . . . . . . . . . . .106
Side Clock . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 107
领英推荐
Pendulum (Forward and Backward). . . . . . . . . Pendulum (Across Body). . . . . . . . . . . . . . . . . .
Active Range of Motion Series . . . . . . . . . .70
Angels...................................70
Soup Can Pours . . . . . . . . . . . . . . . . . . . . . . . . . . 71
Upper-Back Stretch. . . . . . . . . . . . . . . . . . . . . . . 72
The Wave . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 73
Shoulder Blade Pinch . . . . . . . . . . . . . . . . . . . . . . 74
Wood Chops . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 75 Condor..................................76
Rescue Me. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 77
Touch Down. . . . . . . . . . . . . . . . . . . . . . . . . . . . . .78
Push Backs. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .79
The Zipper . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 80
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. . . . . . . . . . . . . . . . . .
Hanging Arm Circles
Shoulder Box . . . . . . .
Shoulder Rolls . . . . . .
Elbow Touches. . . . . .
Pec Stretch . . . . . . . .
Apple Pickers. . . . . . .
Picture Frame . . . . . .
Table Reach . . . . . . . .
Choker . . . . . . . . . . . .
Over the Top . . . . . . .
Internal Rotation Stretch. . . . . . . . . . . . . . . . . .
Table Stretch
Wall Circles . . . . . . . . . . . . . . . . . . . . . . . . . . . . .108
Corner Stretch . . . . . . . . . . . . . . . . . . . . . . . . . .109
Seated Rowing. . . . . .
Pull-Downs ........
Band Chest Press . . .
Band Shoulder Press
Y’s with Band . . . . . . .
T’s with Band . . . . . . .
Band Roll-Ups. . . . . .
Shrug..............
Dumbbell Shoulder Extension
Dumbbell Soup Can Pours . ..
Dumbbell Reverse Fly . . . . . ..
Dumbbell Press-Up . . . . . . . ..
Dumbbell Shrugs. . . . . . . . . . ..
Hanging Dumbbell Squeeze ..
Prone Crossing Guard . . . . . . .
..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 . . . . . . . . . 122
Frontal Raises . . . . . . . . . . . . . . . . . . . . . . . . . . . 123
Lateral Raises. . . . . . . . . . . ................. 124
Shoulder Extension. . . . . . ..........125
Reverse Fly with Band . . . ................. 126
Downward Sword Fighter ................. 127
Sword Fighter . . . . . . . . . . ................. 128
Bike Pump . . . . . . . . . . . . . ................. 129
Horizontal Triceps Extension. . . . . . . . . . . . . . .130
Serving Tray . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 131
Internal Rotation with Band. . . . . . . . . . . . . . . . 132
External Rotation with Band . . . . . . . . . . . . . . . 133
Self-Massage . . . . . . . . . . . . . . . . . . . 149
RESOURCES. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .156 INDEX . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .157 ACKNOWLEDGMENTS. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 161 ABOUTTHEAUTHOR ........................................161