END PAIN, REGAIN RANGE OF MOTION AND PREVENT INJURY
Millions of people suffer from debilitating hip conditions each year. With Healthy Hips Handbook, you can make sure this doesn’t happen to you. This friendly manual outlines the causes for common hip conditions, including snapping hip, IT band fasciitis, osteoarthritis and sciatica.
Illustrated with over 300 step-by-step photographs, Healthy Hips Handbook offers easy-to-follow exercises to:
•Build strength
•Improve flexibility
•Hasten recovery
•Avoid future injury
Healthy Hips Handbook also features specially designed programs that keep you from suffering common hip issues (such as groin strain and arthritis) and prepare the body for everything from daily tasks to high-risk sports (such as biking, soccer, jogging and skiing). Follow the approach in this book and you’ll be able to quickly get back to being pain free—and stay there.
Author(s): Karl Knopf, M.D.
Publisher: Ulysses Press
Year: 2010
Language: English
Pages: 138
Tags: HIPS END PAIN, REGAIN RANGE OF MOTION AND PREVENT INJURY
Title Page
part 1 - getting started
introduction
anatomy of the hip joint
Bones and Joints
Muscles
common hip issues
General Anatomic Impairments
Traumatic Conditions
Hip Conditions Seen in Children
hip rehab
The Therapy Process
self-massage series
foam roller
tennis ball
part 2 - prevention & programs
preventing re(injury)
Posture’s Role in Prevention
High-Risk Areas
designing a hip routine
Controversial Exercises
sample conditioning programs
general conditioning
arthritis
groin strain
osteoporosis
baseball & softball
biking
bowling
field sports
golf
jogging/running
racquet sports
skiing (downhill)
skiing (cross-country)
part 3 - the exercises
stretches
lower back, gluteus maximus
hamstrings
tensor fascia latae
hamstrings, lower back
hamstrings
tensor fascia latae
calves
quadriceps
hip flexors
total body
piriformis, low back
inner thighs, low back
iliotibial band
ankle
standing series
legs, arms
hips
legs
outer thigh
quadriceps
hamstrings
obliques, core, quads
quadriceps, shoulders
legs
inner and outer upper leg
inner & outer thighs
calves
lower back and abdominals
floor series
outer thighs
inner thighs
gluteals
gluteus medius
hamstrings
abdominals
lower back
gluteals, back
core, back
core
core, shoulders
ball series
gluteals, lower back, hamstrings
gluteals, back
quads, core, gluteals
core
gluteals, lower back
back,gluteals
upper back, lower back, gluteals
core
core, back
legs, gluteals
lower abdominals, lower back, pelvis
abdominals
sports-ready series
legs
legs
legs
index
other ulysses press books
Dedication
Acknowledgements
about the author
Copyright Page
