The Whartons' Strength Book: Upper Body: Total Stability for Shoulders, Neck, Arm, Wrist, and Elbow
By Jim Wharton and Phil Wharton
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The Whartons' Complete Strength Book: The Complete Resource for Muscular Balance and Stability Rating: 5 out of 5 stars5/5
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The Whartons' Strength Book - Jim Wharton
Copyright 2014 Jim and Phil Wharton
Published by Jim and Phil Wharton
ISBN: 9780984966318
Table of Contents
Introduction
Conditions Addressed
Common Sports Injuries Addressed
Frequently Asked Questions
Shoulders – Zone 2
# 16 Deltoids
# 17 Pectoralis Major
# 18 Triceps – Supine
# 19 Shoulder External Rotators
# 20 Shoulder Internal Rotators
# 21 Triceps – Prone
# 22 Trapezius
# 23 Rhomboids
# 24 Biceps
# 25 Shoulder (The Roll)
The Neck – Zone 3
# 26 Neck Extensors, Flexors, and Rotators
Part One
Part Two
Part Three
Part Four
Arms, Elbows, Wrists, and Hands – Zone 4
# 27 Wrist Abductors and Adductors
# 28 Forearm Supinators and Pronators
# 29 Wrist Flexors and Extensors – The Roll-Up
# 30 Finger and Thumb Flexors
About the Authors
Other Books by the Whartons
The Whartons’ Strength Book: Upper Body is your resource for muscular rebalancing and joint-integrity strengthening for the following regions: Shoulders; Neck; and Arm, Wrist, Elbow, and Hands. In this latest edition of the work we have divided the exercises for ease of readership – people frequently become overwhelmed when looking at the work as a whole. This modification has taken some concession on our part, as we feel that the work is best appreciated in its entirety. That being said, we are sensitive to people’s time constraints and realize we must provide realistic options for busy schedules.
We have divided the body into Five Zones; those covered in this book are Zones 2 (Shoulder), Zone 3 (Neck), and Zone 4 (Arms, Elbows, Wrists, and Hands). The exercises are numbered 16-30 according to their original place in the Wharton System as outlined in The Complete Whartons’ Strength Book. The other zones (1 and 5) are covered in The Whartons’ Strength Book: Lower Body and in The Whartons’ Complete Strength Book. Please note that The Whartons’ Complete Strength Book contains all of the strength exercises – both upper and lower body – as well as additional helpful materials including sports-specific coaches’ notes, home gym suggestions, considerations for the older athlete, and many more tips and resources.
Active-Isolated Strengthening is meant to accompany Active-Isolated Flexibility. They work in concert, adhering to the fundamental principle of neurophysiologist Charles Sherrington. Sherrington’s Law - as it is now known - states that all muscles have a reciprocal innervation. All muscles work in pairs