A Little Book of Self Care: Trigger Points: Use the power of touch to live life pain-free

New science confirms that trigger-point massage is one of the most effective ways to relieve pain. Trigger Points gives you 40 simple, step-by-step exercises you can safely use at home to target pain - from long-term, debilitating backache or repetitive strain injury to migraines or acute, post-injury pain. Author and leading therapist Amanda Oswald specialises in working with chronic pain conditions. In this book, she explains how trigger points - small, tender knots of connective tissue - can cause symptoms, either around the trigger point itself or referred to elsewhere in the body. Pressure and massage can release these knots and bring immediate, long-lasting relief. Identify your pain patterns, locate the trigger points responsible using detailed body maps, then treat the trigger points accurately and safely. Each exercise shows you how to position your body, different ways to apply pressure, how long to sustain it, and how often to repeat the process. With Trigger Points , you can take control of chronic or recurring pain yourself to achieve life-changing results. CONTENTS......Page 6 Foreword......Page 8 GETTING STARTED......Page 11 What are trigger points?......Page 12 How trigger points occur......Page 14 Preparing to treat trigger points......Page 16 Self-care practice......Page 18 How to work trigger points......Page 20 Trigger-point balls and tools......Page 22 TRIGGER-POINT TREATMENTS......Page 25 Head and neck......Page 26 Back of neck......Page 30 Side of neck 1......Page 32 Back of shoulder 1......Page 34 Jaw, ear, and face......Page 36 Jaw......Page 40 Inside mouth 1......Page 42 Inside mouth 2......Page 44 Temples......Page 46 Face......Page 48 Chest......Page 50 Chest 1......Page 52 Side of chest......Page 54 Shoulders......Page 56 Back of shoulder 2......Page 60 Back of shoulder 3......Page 62 Back of shoulder 4......Page 64 Side of armpit 1......Page 66 Top of shoulder......Page 68 Arms and hands......Page 70 Side of neck 2......Page 74 Side of armpit 2......Page 76 Chest 2......Page 78 Front of upper arm......Page 80 Back of upper arm......Page 82 Back of forearm......Page 84 Front of forearm......Page 86 Palm of hand......Page 88 Upper and midback......Page 90 Between the shoulder blades......Page 94 Back......Page 96 Abdomen......Page 98 Between the ribs......Page 102 Diaphragm......Page 104 Abdomen......Page 106 Lower back and hips......Page 108 Side of back......Page 110 Buttocks......Page 112 Side of hip 1......Page 114 Front of pelvis......Page 116 Legs and knees......Page 118 Back of thigh......Page 122 Inner thigh......Page 124 Front of thigh......Page 126 Side of hip 2......Page 128 Calf......Page 130 Ankles and feet......Page 132 Shin......Page 134 Side of calf......Page 136 Sole of foot......Page 138 Resources......Page 140 Index......Page 142 Acknowledgments......Page 146 New science confirms that trigger-point massage is one of the most effective ways to relieve pain. Trigger Points gives you 40 simple, step-by-step exercises you can safely use at home to target pain - from long-term, debilitating backache or repetitive strain injury to migraines or acute, post-injury pain.Author and leading therapist Amanda Oswald specializes in working with chronic pain conditions. In this book, she explains how trigger points - small, tender knots of connective tissue - can cause symptoms, either around the trigger point itself or referred to elsewhere in the body. Pressure and massage can release these knots and bring immediate, long-lasting relief. Identify your pain patterns, locate the trigger points responsible using detailed body maps, then treat the trigger points accurately and safely. Each exercise shows you how to position your body, different ways to apply pressure, how long to sustain it, and how often to repeat the process.With Trigger Points, you can take control of chronic or recurring pain yourself to achieve life-changing results.