Trigger Point Therapy Made Simple: Serious Pain Relief in 4 Easy Steps 9781646115624, 9781646115631

A practical guide to at-home pain relief with trigger point therapy Whether you’re recovering from an injury, dealing w

665 113 7MB

English Pages 275 Year 2020

Report DMCA / Copyright

DOWNLOAD FILE

Trigger Point Therapy Made Simple: Serious Pain Relief in 4 Easy Steps
 9781646115624, 9781646115631

Table of contents :
Title Page
Copyright Page
Dedication
Contents
Introduction
Part One: What to Know
Chapter One: Trigger Points 101
Chapter Two: Essential Pain Relief Techniques
Part Two: What to Do
Chapter Three: Head and Face
Suboccipitals
Temporalis
Masseter
Medial and Lateral Pterygoids
Digastric
Occipitofrontalis
Nerve Floss: Jig Jaw
Chapter Four: Neck and Shoulders
Sternocleidomastoid
Scalenes
Levator Scapulae
Trapezius
Supraspinatus
Infraspinatus
Rhomboids
Teres Minor
Teres Major
Subscapularis
Coracobrachialis
Nerve Floss: Shoulder Back, Head Forward
Nerve Floss: Scapula Scooper
Chapter Five: Arms and Hands
Deltoid
Biceps
Brachialis
Triceps
Brachioradialis
Supinator
Wrist Extensors
Finger Extensors
Dorsal Interossei
Wrist Flexors
Finger Flexors
Adductor/Opponens Pollicis
Flexor Pollicis Longus
Nerve Floss: Tip Your Server
Nerve Floss: Eye Piece
Nerve Floss: Tunnel Tamer
Chapter Six: Chest, Back, and Abdomen
Superficial Paraspinals
Deep Paraspinals
Pectoralis Major
Pectoralis Minor
Nerve Floss: Elbow Bend and Twist
Latissimus Dorsi
Serratus Anterior
Serratus Posterior Inferior and Superior
Quadratus Lumborum
Rectus Abdominis
Obliques
Nerve Floss: Slumping for Health
Nerve Floss: Doorway Step
Chapter Seven: Hips and Upper Legs
Tensor Fasciae Latae (TFL)
Rectus Femoris
Iliopsoas
Vastus Muscles
Gluteus Medius and Minimus
Gluteus Maximus
Piriformis
Adductor Magnus
Adductor Longus
Hamstrings
Nerve Floss: Heel to Butt
Nerve Floss: Lean and Look
Nerve Floss: Sitting Toe Pointer
Chapter Eight: Lower Legs and Feet
Gastrocnemius
Soleus
Peroneus Muscles
Tibialis Anterior
Tibialis Posterior
Ankle/Toe Extensors
Ankle/Toe Flexors
Dorsal Foot Muscles
Plantar Foot Muscles
Resources
References
Acknowledgments
About the Author

Polecaj historie