Table of Contents
Abbreviations 6
Preface 7
1 Musculoskeletal injury 9
Soft-tissue Injury and Repair 9
Injury and Inflammation 10
The Repair Process 11
When Repair Fails 11
Differentiating Musculoskeletal Injury 11
Types of Chronic Musculoskeletal Injury 12
Muscle Strains 12
Tendon Problems 12
Ligament Problems 13
Joint-specific Problems 13
2 Advantages of Body-weight Exercise 14
Fundamental Movement 14
Minimal Equipment 15
Natural Movement 15
Variation 15
Progression and Regression 15
3 Getting Started 17
Basic Physical Requirements 17
Making Enough Time 18
Equipment 19
Pull-up Bar 19
Foam Roller 19
Exercise Mat 20
Abdominal Wheel 20
Dip Bars 20
Exercise Ball 21
Exercise Step 21
Barbell 21
Elastic Therapy Band 21
Gymnastic Rings 22
4 The Role of Nutrition and Recovery 23
Nutrition 23
Basic Nutrition for Growth and Repair 24
The Importance of Carbohydrate 26
Hydration 27
Alcohol Consumption 27
Rest and Recovery 28
Sleep 28
Reducing Stress 29
Ways of Sitting 29
Forward Head Posture 30
Overtraining 30
5 The Shoulder 32
Introduction to the Shoulder 32
Functional Anatomy of the Shoulder 32
Passive Structures 32
Active Structures 34
Common Shoulder Dysfunction 35
Subacromial Pain Syndrome 36
Rotator Cuff Injury 37
Stiff, or 'Frozen', Shoulder 38
Acromioclavicular Joint Dysfunction 40
Summary 41
Body-weight Exercises for Shoulder Injury Prevention and Rehabilitation 42
Goal Exercises for the Shoulder 48
Exercises
5.1 Scapula Dip 37
5.2 Frog Stance 38
5.3 Chest Stretch 39
5.4 Band Shoulder Dislocate 40
5.5 Shoulder Stretch 42
5.6 Rotator Cuff Stretch 42
5.7 Scapula Foam Roll 43
5.8 Dead Hang 44
5.9 Scapula Pull-up 44
5.10 Scapula Push-up 45
5.11 Bar Shoulder Dislocate 46
5.12 One-armed Dead Hang 47
5.13 One-handed Scapula Pull-up 47
5.14 German Hang 48
5.15 Push-up 49
5.16 Triceps Dip 50
5.17 Pull-up 51
6 The Elbow 54
Introduction to the Elbow 54
Functional Anatomy of the Elbow 54
Passive Structures 54
Active Structures 55
Common Elbow Dysfunction 57
Tennis Elbow 57
Golfer's Elbow 58
Bursitis 60
Biceps Tendon Problems 61
Body-weight Exercises for Improved Elbow Function 63
Goal Exercises for the Elbow 65
Exercises
6.1 Inverted-wrist Wall Push-up 57
6.2 Pull-up/Static Hang 59
6.3 Ledge Dip 61
6.4 Negative Chin-up 62
6.5 Arm Rotation 63
6.6 Forklift 64
6.7 Planche Lean 64
6.8 Archer Push-up 65
7 The Wrist 67
Introduction to the Wrist 67
Functional Anatomy of the Wrist 67
Passive Structures 67
Active Structures 69
Common Wrist Dysfunction 69
Wrist and Hand Joint Problems 70
Tenosynovitis 71
Wrist Tendon Problems 72
Carpal Tunnel Syndrome 74
Body-weight Exercises for Improved Wrist Function 74
Goal Exercises for the Wrist 77
Exercises
7.1 Forearm and Wrist Stretch 1 70
7.2 Forearm and Wrist Stretch 2 72
7.3 Push-up Support 73
7.4 Inverted-wrist Push-up Support 73
7.5 Fist Push-up Support 74
7.6 Fingertip Push-up Support 75
7.7 False-grip Hang 75
7.8 Kneeling Inverted-wrist Push-up 76
7.9 Inverted-wrist Push-up 77
7.10 False-grip Pull-up 78
7.11 Fist-supported Tuck Planche 79
8 The Hip 81
Introduction to the Hip 81
Functional Anatomy of the Hip 81
Passive Structures 81
Active Structures 83
Common Hip Dysfunction 84
Hip Joint Dysfunction 85
Hip Muscle/Tendon Strains 87
Hip Bursa Dysfunction 89
Iliopsoas Syndrome/Dysfunction 90
Body-weight Exercises for Improved Hip Function 91
Goal Exercises for the Hips 93
Exercises
8.1 Knee Circle 85
8.2 Deep Squat Position 86
8.3 Hamstring Stretch 87
8.4 Groin Stretch 88
8.5 Glute Stretch 89
8.6 Hip Flexor Stretch 90
8.7 Piriformis Foam Roll and Stretch 91
8.8 Mountain Climber 92
8.9 Frog Hop 92
8.10 Body-weight Squat 94
8.11 Duck Walk 95
9 The Knee 96
Introduction to the Knee 96
Functional Anatomy of the Knee 96
Passive Structures 96
Active Structures 98
Common Knee Dysfunction 99
Knee Joint Arthritis 99
Patellofemoral Pain Syndrome 101
Knee Ligament Injury 102
Knee Cartilage Dysfunction 104
ITB Syndrome (Runner's Knee) 106
Bursitis 107
Knee Muscle and Tendon Problems 108
Body-weight Exercises for Improved Knee Function 111
Goal Exercises for the Knee 113
Exercises
9.1 Squat 100
9.2 Quadriceps Stretch 101
9.3 Gym Ball Hamstring Curl 102
9.4 V-up with Ball Squeeze 103
9.5 Single-leg Squat 105
9.6 ITB Foam Roll 106
9.7 Rollover into Straddle Sit 108
9.8 Negative Hamstring Curl 109
9.9 Lunge 110
9.10 ITB Mobilisation 111
9.11 Adductor Foam Roll 112
9.12 Ice Skater 113
9.13 Jump Squat 113
9.14 Jump Lunge 114
10 The Lower Leg, Ankle and foot 116
Introduction to the Lower Leg, Ankle and Foot 116
Functional Anatomy of the Lower Leg, Ankle and Foot 116
Passive Structures 116
Active Structures 117
Common Lower Leg, Ankle and Foot Dysfunction 118
Calf Strain 118
Ankle Sprain 119
Achilles Tendon Dysfunction 120
Plantar Fasciitis 121
Osteoarthritis of the Ankle 122
Body-weight Exercises for Improved Lower Leg, Ankle and Foot Function 123
Goal Exercises for the Lower Leg, Ankle and Foot 126
Exercises
10.1 Downward Dog 118
10.2 Single-leg Balance 119
10.3 Negative Calf Raise 120
10.4 Modified Frog Stance 122
10.5 Heel Sit 123
10.6 Unloaded Dorsiflexion 123
10.7 Unloaded Plantar Flexion 124
10.8 Unloaded Inversion 124
10.9 Unloaded Eversion 125
10.10 Anterior Tibial Muscle Stretch 125
10.11 Calf Stretch 126
10.12 Skipping 127
11 The Spine 128
Introduction to the Spine 128
Functional Anatomy of the Spine 129
Cervical Spine 129
Thoracic Spine 131
Lumbar Spine 132
Common Spinal Dysfunction 133
Postural Dysfunction of the Neck 133
Postural Dysfunction of the Thoracic Spine 134
Rib Joint Dysfunction (Thoracic Spine) 135
Thoracic Disc Dysfunction 136
Lower Back Pain 137
Nonspecific Lower Back Pain 137
Lumbar Disc and Joint Degenerative Changes 139
Body-weight Exercises for Improved Spine Function 140
Goal Exercises for the Spine 146
Exercises
11.1 Neck Retraction 134
11.2 Upper Spine Foam Roll 135
11.3 Upper Back Stretch 136
11.4 Cobra Stretch 137
11.5 Plank 138
11.6 Standing Side Stretch 139
11.7 Lower Spine Foam Roll 140
11.8 Cat Stretch 141
11.9 Skydiver 141
11.10 Side Plank 142
11.11 Side Lean 142
11.12 Rear Support 143
11.13 Dish 144
11.14 Bridge 145
11.15 Extended Plank 145
11.16 Kneeling Roll-out 146
11.17 Hanging Leg Raise 147
11.18 Arch-up 148
12 Upper Body Training Programs 150
Upper Body: Beginner Program 150
Upper Body: Intermediate Program 151
Upper Body: Advanced Program 151
13 Lower Body Training Programs 153
Lower Body: Beginner Program 153
Lower Body: Intermediate Program 154
Lower Body: Advanced Program 154
14 Spine Training Programs 156
Spine: Beginner Program 156
Spine: Intermediate Program 156
Spine: Advanced Program 157
15 Full Body Training Programs 158
Full Body: Beginner Program 158
Full Body: Intermediate Program 159
Full Body: Advanced Program 160
16 Coal Training Program 161
17 Creating Your Own Programs 163
18 Frequently Asked Questions 165
