UPPER BODY: 512 Videos + 142 Research Studies
UPDATED OCTOBER 10, 2023
WARM-UP – MOBILITY – JUMPING
STRENGTH & MUSCLE MASS
- Push: BB Bench, DB Bench, Push-ups, Pulley Exercises etc.
- Pectoralis Major | Serratus Anterior | Pectoralis Minor – March 31, 2023
- Pectoralis Major | Serratus Anterior | Pectoralis Minor – March 31, 2023
- Pull: Pull-ups, Chins, Lat Pull, Rows etc.
- Shoulders: Overhead Press, Lateral Raises
- Deltoids – March 25, 2023
- Deltoids – March 25, 2023
- Rotator Cuff: External & Internal Rotation Exercises
- Supraspinatus | Infraspinatus | Teres Minor | Subscapularis – March 31, 2023
- Triceps: Elbows High-Mid-Down-Back
- Triceps – February 23, 2023
- Triceps – February 23, 2023
- Biceps: Elbows High-Mid-Down-Back
- Biceps – February 23, 2023
- Lower Arm & Hand: Wrist Rotation-Flexion-Extension-Abduction-Adduction + Hand Exercises
- Forearms | Elbows | Wrists | Hands | Fingers – March 26, 2023
- Forearms | Elbows | Wrists | Hands | Fingers – March 26, 2023
RECOVERY: MASSAGE BALLS, ROLLING, STRETCHING
- Push – Chest Region: Pectoralis Major | Serratus Anterior | Pectoralis Minor – December 31, 2022
- Pull – Lats | Teres Major | Traps | Rhomboids | Levator Scapulae – December 29, 2022
- Shoulders & Rotator Cuff – Shoulder: Deltoids & Rotator Cuff – March 23, 2022
- Upper Arm – Triceps | Biceps – December 31, 2022
- Lower Arm & Hand – Forearms | Elbows | Wrists | Hands | Fingers – December 31, 2022
NEURODYNAMICS – NERVE FLOSSING, SLIDING, GLIDING
- Upper Body Neurodynamics – October 10, 2023
INJURIES & CONDITIONS
NOTE: If you are injured you must see a Rehabilitation Professional. Nothing on this website is a substitute for that.
· CARPAL TUNNEL SYNDROME
- Cyclists hand pressure on handle bars + riding roots for Mountain Bikers
- Orthoinfo – Explanation
- Orthoinfo – Animation
- Orthoinfo – Exercise Program .
– Carpal tunnel syndrome is a common condition that causes numbness, tingling, and pain in the hand and forearm.
– The condition occurs when the median nerve — is squeezed or compressed as it travels through the wrist.
- Videos – Carpal Tunnel Explained .
- Graphics – Brachial Plexus: Radial, Median, Ulnar Nerves .
- Videos – Rehab Exercises .
· ELBOW TENDINOPATHY
- Tendinopathy: is typically used to describe any problem involving a tendon. The tendons can be worn, injured, stretched, and/or torn.
- Tendinitis: acute inflammation of the tendon due to small (micro) tears (the suffix “itis” indicates inflammation)
- Tendinosis: non-inflammatory degeneration of a tendon from repetitive strain-injuries without adequate time to heal. Sports Health
- Orthoinfo: Tennis Elbow = Lateral Epicondylitis = Outside of Elbow
- Golfer’s Elbow = Medial Epicondylitis = Inside of Elbow
- Videos + Chart – Elbow Tendinopathy – Explained . Tennis & Golfer’s Elbow
- Video – Elbow Tendinopathy – Strength Exercises . Tennis & Golfer’s Elbow
- Videos – Lateral Epicondylitis Rehab Exercises . Tennis & Golfer’s Elbow
- Videos – Medial Epicondylitis Rehab Exercises . Tennis & Golfer’s Elbow
· ELBOW BURSITIS
- Orthoinfo – Explanation .
- Videos + Graphics to be added
· BICEP TENDINOPATHY – TENDINITIS – TENDINOSIS
- Tendinopathy: is typically used to describe any problem involving a tendon. The tendons can be worn, injured, stretched, and/or torn.
- Tendinitis: acute inflammation of the tendon due to small (micro) tears (the suffix “itis” indicates inflammation)
- Tendinosis: non-inflammatory degeneration of a tendon from repetitive strain-injuries without adequate time to heal. Sports Health
- Videos – Rehab Exercises . Keeley Physio
- Article – Bicep Tendinitis .
· ROTATOR CUFF TENDINOPATHY & ROTATOR CUFF TEARS
- Tendinopathy: is typically used to describe any problem involving a tendon. The tendons can be worn, injured, stretched, and/or torn.
- Tendinitis: acute inflammation of the tendon due to small (micro) tears (the suffix “itis” indicates inflammation)
- Tendinosis: non-inflammatory degeneration of a tendon from repetitive strain-injuries without adequate time to heal. Sports Health
- Videos + Graphics + Chart – Rotator Cuff Tendinopathy Explained .
- To be added – Rehab Exercises .
- Videos + Graphics – Rotator Cuff Tear Explained .
- To be added – Rehab Exercises .
- Video – Isometrics for Shoulder Pain Relief – Physiotutors
· AC JOINT PAIN – SUBACROMIAL PAIN SYNDROME (SAPS)
- Videos + Graphics – Rehab Exercises .
· ARTHRITIS
- Videos – Osteoarthritis Explained .
- Video – Shoulder Osteoarthritis Explained .
· STIFF or FROZEN SHOULDER
- Videos + Graphics – Stiff or Frozen Shoulder Explained .
- Videos – Rehab Exercises .
· SHOULDER IMPINGEMENT
- Videos to be added
- Research Studies – Shoulder Impingement .
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