Download PDF Bulletproof Your Shoulder, by Jim Johnson
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Bulletproof Your Shoulder, by Jim Johnson
Download PDF Bulletproof Your Shoulder, by Jim Johnson
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A "bulletproof shoulder" is a shoulder that is pain-free and resistant to injury -and you can have one too - Bulletproof Your Shoulder will show you how.
In less than 100 pages, readers will learn about the Bulletproof Shoulder Program - a series of simple and powerful exercises you do at home or in the gym, that take a few minutes a day to do - yet create powerful changes in your shoulder tissues making it bulletproof to pain and injury. Recommended for chronic shoulder pain, athletes, workers who do repetitive arm activities, or anyone who simply wants to get rid of or avoid shoulder problems. **For those with a specific rotator cuff problem - Treat Your Own Rotator Cuff is recommended instead. Also by this author: Bulletproof Your Knee and Bulletproof Your Hamstrings.
- Sales Rank: #29390 in Books
- Published on: 2014-04-14
- Original language: English
- Number of items: 1
- Dimensions: 11.02" h x .19" w x 8.50" l, .53 pounds
- Binding: Paperback
- 94 pages
From the Author
Here's what you get...
- Chapter 1 "How to Bulletproof a Shoulder" A bulletproof shoulder is a shoulder that is pain-free and resistant to injury. What's the best way to get one? By optimizing your shoulder's function. Give you shoulder superior joint stability, a rock solid base of support, optimal flexibility, and finely tuned proprioception - and you'll have a bulletproof shoulder! The next four chapters explain in detail how to get each one of these essential qualities.
- Chapter 2 "Step One: Creating a Highly Stable Joint" begins by showing you how your shoulder joint works. While it's ball and socket joint allows you to move in many directions, it's also one of the least stable joints in your body - which is where many shoulder problems begin. The best way to stabilize it? The rotator cuff. In a few short pages, you'll know what the rotator cuff is, where it is, how it holds the ball in the socket, and the safest, most efficient set of exercises you can do to have the strongest rotator cuff you've ever had.
- Chapter 3 "Step Two: Building a Solid Base" Building a strong shoulder joint is a must, but you don't want to stop there. Why? Because the shoulder joint works on a base of support - the scapulae - otherwise known as your shoulder blade. To make a long story short, a weak base of support equals big trouble for the entire shoulder. It's in this chapter you're going to learn about the scapular stabilizers, such as the upper, mid and lower trapezius, the rhomboids, the levator scapulae, and serratus anterior muscles. The chapter ends with a set of scapular stabilization exercises that will provide a rock solid base of support for your shoulder.
- Chapter 4 "Step Three: Developing Optimal Flexibility" The strongest, most stable shoulder in the world is practically useless if all it can do is move a around a few degrees in each direction. Therefore, the purpose of this chapter is to make sure that your shoulder has optimal flexibility in all the major directions. Here I'll show you how you can gain such flexibility in your shoulder.....in 2 minutes a day!
- Chapter 5 is titled "Step Four: Fine Tuning Proprioception" Proprioception is the ability you have to sense the position and movements in your body, and believe me, your shoulders need it. For example, the latest research is now showing that people with rotator cuff problems, stiff shoulders, unstable shoulders, etc have proprioceptive deficits. I'll show you two ways you can get yours working at maximum efficiency.
- Chapter 6 is "The Bulletproof Shoulder Program" Here I pull together all the information in the book and put it into a practical series of exercises I call The Bulletproof Shoulder Program. It's all laid out for you in pictures, and I tell you step-by-step how to get started, what days to do what exercises, and how to keep you shoulder bulletproof over the long run.
- Chapter 7 is "Comprehensive List of Supporting References" Like every book I write, Bulletproof Your Shoulder is completely based on randomized controlled trials and scientific studies that have been published in peer- reviewed journals. Since I know there are readers out there like myself that like to actually check out the information for themselves, I've included the references for every study I have cited in the book.
- Back arthritis? Also by this author Treat Your Own Spinal Stenosis.
- Hand arthritis? Also by this author Treat Your Own Hand and Thumb Osteoarthritis.
- Carpal Tunnel? Also by this author Treat Your Own Carpal Tunnel Syndrome.
- Tennis Elbow? Also by this author Treat Your Own Tennis Elbow.
- Knee Pain? Also by this author Treat Your Own Knee Arthritis.
- Achilles Tendinitis? Also by this author Treat Your Own Achilles Tendinitis.
From the Inside Flap
New by this author - Bulletproof Your Knee.
About the Author
Jim Johnson, P.T. is a physical therapist who has spent over 24 years treating both inpatients and outpatients with a wide range of pain and mobility problems. He has written many books based completely on published research and controlled trials including Treat Your Own Hand and Thumb Osteoarthritis, Treat Your Own Knee Arthritis, Treat Your Own Carpal Tunnel Syndrome and Treat Your Own Achilles Tendinitis. His books have been translated into other languages, and thousands of copies have been sold worldwide.
Besides working full-time as a clinician in a major teaching hospital and writing books, Jim Johnson is a certified Clinical Instructor by the American Physical Therapy Association and enjoys teaching physical therapy students from all over the United States.
Most helpful customer reviews
66 of 69 people found the following review helpful.
Tremendous amount of info that definitely improved my shoulder
By Alex
A fun title for a book packed with useful information about strengthening your shoulder in order to improve the overall function and decrease any residual pain. I think shoulder pain is probably pretty common, at least it is for me, though the causes for the pain can vary. This book does a great job of going into details about what may cause shoulder pain and how to go about not treating the pain so much as strengthening the parts of the shoulder affected by pain so they will be “bulletproof” to further pain or injury. I have never seen an approach to eliminating physical pain in this way, outside of actually going to physical therapy, which can be expensive and not always covered by health insurance. So this book is almost like a home-based physical therapy session. Only this actually worked for me!
I spend most of my days at a desk, so I know my shoulders curve forward and put a lot of strain and tension on my shoulder, neck, and back muscles, which I’ve learned from reading are all interconnected. I’ve tried physical therapy from a chiropractor my doctor recommended, but I found it didn’t really help me or decrease my pain at all. Maybe it was me, maybe I wasn’t doing the prescribed exercises correctly. Or maybe the chiropractor couldn’t figure out exactly why I was feeling pain, since there was no major injury and no real physical ailment to treat, which might have been the wrong approach.
The approach of this book, which I really like, is looking at what part of the shoulder hurts, how mobility and flexibility are affected, and targeting strength exercises to decrease any pain, no matter the cause behind it. It was like having a conversation with the author, like he was a guy who just happened to know a lot about physical therapy (I mean, the author is a physical therapist!). Everything was laid out really clean and organized for better understanding, with plenty of pictures and outlined important pieces of information. From teaching about the inner workings of the shoulder, to doing exercises and stretches that target certain muscles, the overall bulletproof shoulder program is amazing.
Everything is described with expert detail, yet it’s easy to understand and follow no matter how much or how little you know about the shoulder and what exercises to do. All the exercises have helpful diagrams, clear instructions, and sources for where the exercise has been shown in a study to be statistically beneficial, something I haven’t seen in similar books. Actually, the amount of resources, studies, and statistics that went into this program is incredible, and each study is listed in the back of the book if readers want to find more information about them.
The overall Bulletproof Shoulder Program is one I will subscribe to from now on. All the in-depth information about shoulder anatomy (the rotator cuff with all the different muscles I never knew about!) to help the reader understand what might be causing their pain and why the exercises were chosen to help certain target areas of the shoulder is wonderful. Even all the information about proprioception, the concept of knowing what your body is doing and where and how your body parts are moving without seeing them, too, as another way to help train the shoulder (and other body parts!) for increased flexibility and strength until the core is bulletproof against pain and injury. It’s just such a unique program and look at how to take care of an important body part, and yet all the information can help the reader in considering how to bulletproof other parts of their body as well through careful stretching and exercising.
I especially liked the thorough examination of exercise repetitions and sets that are the most beneficial. I think most people automatically assume that more is better, and that the more you do these exercises, the faster you’ll heal and the stronger your shoulder, or body, will become. But in fact, the studies the author cites have shown how smaller numbers are either more beneficial or at least just as effective as doing more. So a person doesn’t have to do 5 sets of 20 reps every day because it’s actually better for your overall strength and flexibility to do 1 or 2 sets of 20 reps. The point is that there are clear numbers outlined for the exercises, and the author even goes into details on how to choose weights that are appropriate and how to decide the proper amount of exercise that won’t strain your muscles. And at the end, all of the information discussed in the books is collected in one final chapter with all the exercises outlined with their benefits and recommended numbers of sets and reps and how often to do them in a day or week.
I recommend this book to anyone who has shoulder pain and wants to relieve it by actually focusing on strengthening the core of the shoulder against pain rather than trying to ease pain by other less effective methods. Its focus is on the root of the issue first and foremost. The exercises are simple and explained in detail, so there’s nowhere to go wrong. I, and the author, suggest seeing a doctor first, but if the issues of pain aren’t explained or fixed by their methods, then this book may just be exactly what you need. Definitely follow the directions, though, otherwise the exercises might not work as well as they could. But if following the Bulletproof Shoulder Program right, as the author suggests, I think you’ll see the improvement in shoulder mobility and pain just like I have. Within only a few days, I noticed significant improvement in the pain in my neck and back as well, so I’m very pleased. This book was a great investment and I highly recommended it!
I’m definitely looking forward to checking out the author’s other books on knee arthritis and carpal tunnel syndrome, since those are other problem areas of mine. I think with the author’s help I might be able to “bulletproof” the rest of my body too.
41 of 43 people found the following review helpful.
Perfect Fix for the Shoulder
By Jason Moser
I received this book as a gift and I must say the timing was perfect. I've been battling pain in my left shoulder for months between waiting to find out what was wrong with it to trying to get rid of the pain. Once I found out at the young age of 43 that I have arthritis in my shoulder and after two months of physical therapy with no resolve, I finally found the "Bulletproof Your Shoulder" and learned more than any doctor could have told me about why I was in pain and how I could get rid of the pain.
Steps 1 through 4 discuss many of the exercising and stretching techniques I was using in physical therapy, but I did notice many of them were a lot different and a lot more effective. I noticed right away that my shoulders were getting stronger and that the pain wasn't as intense. The preconception is especially helpful for my shoulders since the pain seemed worse when I was typing on the computer for hours on end.
I highly recommend reading this book and skipping physical therapy all together. The Bullet Proof Shoulder Program within this book is a great regiment to strengthen the entire shoulder as well as get rid of the pain. I guess shoulder pain may be different from person to person, but it's all about the overall foundation within the shoulder area that needs to be correct to avoid or fix pain.
Now that my pain is almost completely gone, I will continue the steps in this program until my shoulders are perfect. Couldn't ask for a better gift.
28 of 29 people found the following review helpful.
A Life-Saver!
By shirley martin
I bought this book for my dad, he is an avid, yet unprofessionally trained, weight lifter who had suffered from excruciating shoulder pain. Being a headstrong, Irish man he refused to see a doctor or physiotherapist and insisted that good old mother nature would cure it. After several months listening to him moan I discovered 'Bulletproof Your Shoulder' on Amazon and thought it couldn't hurt to give it to him to read. Both my dad and I would be completely unfamiliar with medical mumbo jumbo and the intricate details of the human anatomy, but I have to say that this book really brought it down to basics. The diagrams and step-by-step tutorials showed that his workouts were simply aggravating his already painful muscles. He quickly learned new stretches and techniques that allowed him to workout pain-free. Through reading 'Bulletproof Your Shoulder', dad learned that he had been doing his lifting in completely the wrong position for his shoulder, he learned how to position himself so that his shoulder joint was working in the way that it should. This book offers detailed advice and instruction on how to prevent and deal with shoulder pain. Johnson has done us a great favour with this one, he has done all the research and hard work and has really shown its practical application in lay terms. I would definitely recommend this book to anyone suffering from shoulder pain, it not only illustrates how to cure it but also how to improve shoulder mobility and strength. I hope this isn't the last we hear from Johnson. Thank heavens I found this book, my dad can now return to his hobby, pain-free and our house is a much quieter place!
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