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

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