Heal Your Frozen Shoulder: An At-Home Rehab Program to End Pain and Regain Range of Motion

by Karl Knopf

Overview

Learn how to prevent injury and quicken the healing process from frozen shoulder with this doctor-created, comprehensive at-home rehab, strengthening, and maintenance program.

The cause of your frozen shoulder may be a mystery, but the way to fix it is no secret. Heal Your Frozen Shoulder guides you through the entire rehabilitation process, from understanding the problem to regaining full movement. It even tells you how to avoid this debilitating condition in the future.

Featuring over 200 step-by-step photos, this book presents a complete program to get your shoulder back to its best possible condition, including:

• Effective movements
• Progressive stretches
• Gentle strengthening techniques
• Long-term lifestyle adjustments

Author Dr. Karl Knopf, who specializes in the needs of aging patients, emphasizes proven treatments and proper form to guarantee help with your shoulder pain regardless of your fitness level.

Product Details

ISBN-13:	9781612436432
Publisher:	Ulysses Press
Publication date:	01/16/2017
Pages:	144
Sales rank:	244,604
Product dimensions:	7.40(w) x 9.20(h) x 0.70(d)

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 1

Introduction 2

Chapter 1 Shoulder Anatomy 6

Chapter 2 Frozen Shoulder Dysfunction 12

Chapter 3 Preventing a Frozen Shoulder 19

Part 2 Corrective Exercises 29

Chapter 4 Shoulder Rehabilitation 30

Chapter 5 Phase 1, 2, and 3 Exercises 39

Capsule Stretching/Pendulum 43

Shoulder Shrug 44

Shoulder Roll 45

Shoulder Box 46

Forward & Backward Swing 47

Cross-Body Swing 48

Hanging Arm Circle 49

Wood Chop 50

Arm Reach 51

Cross-Shoulder Touch 52

Table Reach 53

Arm Swing Flexion/Extension 54

Cross-Chest Stretch 55

Supine Shoulder Press 56

Supine Pull-Over with Cane 57

Supine Lateral Drop with Cane 58

Writing on the Ceiling 59

Finger Walking (Frontal) 60

Finger Walking (Side) 61

Side Wall Circles 62

Frontal Wall Circles 63

Apple Picker 64

Elbow Touch (Supine) 65

Rescue Me 66

Touchdown 67

Choker 68

Shoulder-to-Pocket Touch 69

Towel Stretch 70

Over the Top 71

Up the Back 72

Doorway Stretch 73

Stick Press 74

External & Internal Rotation with Cane 75

Shoulder Progress Appraisal 76

Pec Stretch 77

Picture Frame 78

Angels 79

Shoulder Blade Squeeze 80

Wallet Reach 81

The Zipper 82

Rotator Cuff Exercise 83

Crossing Guard 84

Side-Lying External Rotation 85

Straight-Arm Stretch 86

I's Y's & T's 87

Wall Push-Up 88

Push Back 89

The "X" 90

Rear Lift 91

Back Rub 92

Corner Stretch 93

Part 4 Maintenance, Strengthening & Conditioning Exercises 95

Chapter 6 Post-Injury: Keeping Your Shoulder Strong and Healthy 95

Static Shoulder Blade Push-Up 100

Isometric External Rotation at Door 101

Isometric Internal Rotation at Door 101

Isometric Frontal Lift 102

Windmill on Roller 103

I's, Y's & T's on Roller 104

Elbow Drop 106

Lat Pull-Down 107

Reverse Fly 108

Archery Pull 109

Chest Press 110

Shoulder Press 111

Graduated Press 112

Y with Band 113

T with Band 114

Frontal Raise 115

Lateral Arm Raise 116

Shoulder Extension 117

Sword Fighter 118

Serving Tray 119

Single-Arm Internal Rotation 120

Single-Arm external Rotation 121

Seated Row with Band 122

Reverse Fly on Bench 123

Soup Can Pour with Weight 124

Dumbbell Shoulder Box 125

Hanging Dumbbell Squeeze 126

Hanging Arm Lat Pull 127

Elbow Touch 128

Piston Arms 129

Jumping Jack Arms (Side) 129

Jumping Jack Arms (Frontal) 130

Wood Chop in Pool 130

Head Tilt 131

Wood Chop 132

Apple Picker 132

Soup Can Pour 133

Rotator Cuff Stretch 133

Elbow Touch (Standing) 134

Shoulder Roll 134

Choker 135

Picture Frame 135

Index 136

Acknowledgments 139

About the Author 140

Editorial Reviews

Healthy Shoulder Handbook-Karl-Knopf-9781569757383-15.95-Ulysses Press-03/01/10-14800-
Trigger Point Therapy with the Foam Roller-Karl-Knopf-9781612433547-14.95-Ulysses Press-06/10/14-1500-
Resistance Band Workbook-Karl-Knopf-9781612431710-14.95-Ulysses Press-04/09/13-16600-
Stretching for 50+-Karl-Knopf-9781569754450-14.95-Ulysses Press-02/10/05-22000-

From the Publisher