Heal your frozen shoulder : an at-home, rehab program to end pain and regain range of motion

A comprehensive at-home rehab and maintenance program with stretching, strengthening, and massaging therapies—from the author of Healthy Shoulder Handbook . 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. Title Page Copyright Contents Part 1: Getting Started Introduction Chapter 1: Shoulder Anatomy Chapter 2: Frozen Shoulder Dysfunction Chapter 3: Preventing a Frozen Shoulder Part 2: Corrective Exercises Chapter 4: Shoulder Rehabilitation Chapter 5: Phase 1, 2, and 3 Exercises Capsule Stretching/Pendulum Shoulder Shrug Shoulder Roll Shoulder Box Forward & Backward Swing Cross-Body Swing Hanging Arm Circle Wood Chop Arm Reach Cross-Shoulder Touch Table Reach Arm Swing Flexion/Extension Cross-Chest Stretch Supine Shoulder Press Supine Pull-Over with Cane Supine Lateral Drop with Cane Writing on the Ceiling Finger Walking (Frontal) Finger Walking (Side) Side Wall Circles Frontal Wall Circles Apple Picker Elbow Touch (Supine) Rescue Me Touchdown Choker Shoulder-to-Pocket Touch Towel Stretch Over the Top Up the Back Doorway Stretch Stick Press External & Internal Rotation with Cane Shoulder Progress Appraisal Pec Stretch Picture Frame Angels Shoulder Blade Squeeze Wallet Reach The Zipper Rotator Cuff Exercise Crossing Guard Side-Lying External Rotation Straight-Arm Stretch I’s, Y’s & T’s Wall Push-Up Push Back The “X” Rear Lift Back Rub Corner Stretch Part 3: Maintenance, Strengthening & Conditioning Exercises Chapter 6: Post-Injury: Keeping Your Shoulder Strong and Healthy Static Shoulder Blade Push-Up Isometric External Rotation at Door Isometric Internal Rotation at Door Isometric Frontal Lift Windmill on Roller I’s, Y’s & T’s on Roller Elbow Drop Lat Pull-Down Reverse Fly Archery Pull Chest Press Shoulder Press Graduated Press Y with Band T with Band Frontal Raise Lateral Arm Raise Shoulder Extension Sword Fighter Serving Tray Single-Arm Internal Rotation Single-Arm external Rotation Seated Row with Band Reverse Fly on Bench Soup Can Pour with Weight Dumbbell Shoulder Box Hanging Dumbbell Squeeze Hanging Arm Lat Pull Elbow Touch Piston Arms Jumping Jack Arms (Side) Jumping Jack Arms (Frontal) Wood Chop in Pool Head Tilt Wood Chop Apple Picker Soup Can Pour Rotator Cuff Stretch Elbow Touch (Standing) Shoulder Roll Choker Picture Frame Index Acknowledgments About the Author A COMPREHENSIVE AT-HOME REHAB, STRENGTHENING, AND MAINTENANCE PROGRAM FOR RECOVERING FROM AND PREVENTING FROZEN SHOULDER 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. A comprehensive at-home rehab, strengthening, and maintenance program for recovering from and preventing frozen shoulder Featuring step-by-step exercises complete with over 150 photos, Heal Your Frozen Shoulder guarantees that you, regardless of fitness level, can recover from and prevent further shoulder pain. The author, a medical doctor who specializes in the needs of aging patients, details the causes, symptoms, and treatment of this condition, along with simple lifestyle tweaks that can make a world of difference to sufferers. With the emphasis on proper form and gentle, effective stretching and strengthening movements, this book helps you safely and easily regain motion while avoiding injury. Plus, its exercise and workout schedules make it easy for you to achieve optimal results **A COMPREHENSIVE AT-HOME REHAB, STRENGTHENING, AND MAINTENANCE PROGRAM FOR RECOVERING FROM AND PREVENTING FROZEN SHOULDER**__Heal Your Frozen Shoulder__**• Effective movements • Progressive stretches • Gentle strengthening techniques • Long-term lifestyle adjustments**