PreHab Exercise Book for Soft Tissue Therapy Exercises to Improve Flexibility, Range of Motion and overall Mobility

Description

PreHab Exercise Book for Soft Tissue Therapy is an illustrated guide to foam rolling and other soft tissue therapy techniques that are designed to improve joint Range of Motion, tissue length and responsiveness as well as overall Mobility. PreHab Exercise Book for Soft Tissue Therapy is written and illustrated by Michael Rosengart, who is a Corrective Exercise Specialist with the National Academy for Sports Medicine as well as a Certified Personal Trainer with the National Council on Strength and Fitness, a Certified Strength and Conditioning Specialist with the National Strength and Condition Association and Master Instructor with Equinox Fitness. Michael has been training athletes and clients since 2000 and is also the author and illustrator of the PreHab Exercise Book for Runners, a comprehensive training guide that incorporates hundreds of Mobility and Corrective Exercises to help runners prevent injuries and prepare to perform optimally on their runs. The PreHab Exercise Book for Soft Tissue Therapy has over a hundred different exercise illustrations with detailed instructions for individuals to use as part of their training program to improve overall Mobility. Simply start at the beginning of the book to develop an understanding of why Mobility Exercises are an important part of a training program and then proceed to learn how to apply several different types of Soft Tissue Therapy techniques in order to prevent a host of Movement Dysfunctions and Compensations Patterns. PreHab Exercise Book for Soft Tissue Therapy also includes a descriptive list of Compensations Patterns and Movement Dysfunctions that can impede an individual's performance and eventually lead to injury. To learn more about Michael Rosengart, CPT, CES, CSCS and his other publications, visit the PreHab Exercise website at prehabexercises.com. PreHab. Prepare to perform. About the Book......Page 2 Author & Illustrator: Michael Rosengart......Page 3 How to Use this Book......Page 4 Introduction: Why Soft Tissue Therapy......Page 6 Introduction: Soft Tissue Therapy......Page 7 Introduction: Practicing Soft Tissue Therapy......Page 12 Soft Tissue Therapy Tools......Page 13 Breathing......Page 16 Passive Breathing Exercise......Page 18 Active Breathing Exercise......Page 19 Introduction: Mobility......Page 20 The Importance of Mobility......Page 21 Common Patterns of Compensation and Movement Dysfunctions......Page 24 List of Common Patterns of Compensation and Movement Dysfunctions......Page 27 Pronation Distortion Syndrome......Page 28 Valgus Knee......Page 29 IT Band Syndrome......Page 30 Patellofemoral Tracking Syndrome......Page 31 Patellofemoral Pain Syndrome......Page 32 Quad Dominance......Page 33 Glute Amnesia Syndrome......Page 34 Anterior and Posterior Pelvic Tilts......Page 35 Lower Cross Syndrome......Page 38 Low Back Pain......Page 40 Buttwink......Page 42 Asymmetrical Weight Shift......Page 43 Sway Back......Page 44 Excessive Kyphosis......Page 45 Forward Head Posture......Page 46 Upper Cross Syndrome......Page 48 Rounded Shoulders......Page 50 Winged Scapula......Page 51 Shoulder Impingement......Page 52 Elevated Shoulders......Page 54 Uneven Shoulders......Page 56 Flared Rib Cage......Page 57 Hyperinflation......Page 58 FOAM ROLLING......Page 61 The Suboccipital Triangle - Head and Neck......Page 63 Upper Trapezius - Neck and Shoulders......Page 64 Rhomboids, Lower and Mid-Trapezius - Thoracic Spine - Back......Page 66 Latissimus Dorsi and Teres Major - Back and Shoulder......Page 68 Triceps - Arms......Page 69 Biceps - Arms......Page 70 Pectoralis Complex - Chest......Page 71 Tensor Fasciae Latae (TFL) - Hip......Page 72 Gluteus Complex - Hips......Page 73 Gluteus Complex and Piriformis - Hips......Page 75 Gluteus Medius - Lateral Hip......Page 77 Hamstring Complex - Legs......Page 78 Vastus Lateralis and Iliotibial Band - Lateral Leg......Page 79 Quadriceps - Leg......Page 80 Adductors - Groin......Page 81 Popliteus - Knee......Page 83 Gastrocnemius and Soleus - Calf......Page 84 Peroneals - Calf......Page 85 ROLLING WITH A BALL......Page 86 Rolling Techniques......Page 88 Plantar Fascia and Intrinsic Foot Muscles......Page 89 Foot Tripod......Page 90 Peroneal - Lateral Calf......Page 91 Posterior Tibialis - Interior Calf and Foot......Page 92 Gastrocnemius, Soleus and Peroneals - Calf......Page 93 Hamstrings - Leg......Page 95 Overactive Biceps Femoris - Leg and Knee......Page 96 Vastus Lateralis and Iliotibial Band - Lateral Leg and Knee......Page 97 Quadriceps - Leg......Page 98 Adductors - Groin......Page 99 Tensor Fasciae Latae (TFL) - Hip......Page 100 Psoas - Hip Flexor......Page 101 Gluteus Complex - Hip......Page 102 Glueus Complex and Piriformis - Hip......Page 103 Latissimus Dorsi and Teres Major - Back and Shoulder......Page 104 Rhomboids, Lower and Mid-Trapezius - Thoracic Spine - Back......Page 105 Posterior Deltoid, Teres Minor and Supraspinatus - Shoulder......Page 107 Pectoralis Complex - Chest......Page 108 Erector Spinae - Back......Page 109 Trapezius Aginst the Wall - Back and Shoulders......Page 111 Scalenes, Trapezius and Pectorals - First Rib - Neck and Shoulders......Page 112 Additonal Techniques Against the Wall......Page 113 Pectoralis Complex Against the Wall - Chest......Page 114 Biceps and Triceps - Arms......Page 115 Forearms......Page 116 BARBELL ROLLING......Page 117 Biceps - Arm......Page 118 Pectoralis Complex - Chest......Page 119 Quadriceps - Leg......Page 121 Adductors - Groin......Page 123 Tensor Fasciae Latae (TFL) - Hip......Page 124 Scalenes and Upper Trapezius - Neck and Shoulders......Page 125 Latissimus Dorsi and Teres Major - Back and Shoulder......Page 127 Triceps - Arms......Page 128 Hamstring Complex - Leg......Page 129 Gastrocnemius, Soleus, Peroneals and Achilles Tendon - Calf......Page 130 Plantar Fascia - Foot......Page 132 SELF-MASSAGE......Page 133 Various Hand Techniques......Page 136 Lantar Fascia and Intrinsic Foot Muscles......Page 137 Gastrocnemius, Soleus and Peroneals - Calf......Page 138 Posterior Tibialis and Peroneals - Calf......Page 139 Quadriceps - Leg......Page 140 Hamstrings - Legs......Page 141 Gluteus Complex - Hips......Page 142 Pectoralis Complex - Chest......Page 143 Latissimus Dorsi and Teres Major - Back and Shoulder......Page 144 Deltoids - Shoulders......Page 145 Biceps and Triceps - Arms......Page 146 Upper Trapezius, Scalenes and Sternocliedomastoid - Neck and Shoulder......Page 147 Appendix a: Soft Tissue Therapy Diagrams Per Joint......Page 149 Shoulders - Including the Neck......Page 150 Torso - Including Chest and Back Muscles......Page 151 Hips......Page 152 Legs......Page 153 Calf......Page 154 Foot......Page 155 Appendix B: Maps of Common Compensation Patterns......Page 156 Appendix C: Resources......Page 162 www.prehabexercises.com......Page 165