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End Your Carpal Tunnel Pain Without Surgery: A Daily 15-Minute Program to Prevent & Treat Repetitive Strain Injury of the Arm, Wrist, and Hand

Overview

This helpful guide tells how to prevent and treat Carpal Tunnel Syndrome in just fifteen minutes a day. This proven twelve-step routine of adjustments, stretches, and exercises can eliminate CTS pain without surgery. Illustrated and indexed.

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Overview

This helpful guide tells how to prevent and treat Carpal Tunnel Syndrome in just fifteen minutes a day. This proven twelve-step routine of adjustments, stretches, and exercises can eliminate CTS pain without surgery. Illustrated and indexed.

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Product Details

  • ISBN-13: 9781558535916
  • Publisher: Nelson, Thomas, Inc.
  • Publication date: 3/1/1998
  • Pages: 192
  • Product dimensions: 7.36 (w) x 9.20 (h) x 0.41 (d)

Table of Contents

Foreword ix
Acknowledgments xi
Introduction xiii
Chapter 1 What Is Carpal Tunnel Syndrome? 1
What Causes Carpal Tunnel Problems 1
Who Gets it 3
How Do I Know If I Have Carpal Tunnel Syndrome? 4
The Problem with Conventional Treatments 6
What the Montgomery Method Can Do 7
How One Woman Found Relief Using the Montgomery Method 8
A Close-up Look at Your Hand and Arm 14
The Origins of Trigger Points and Tennis Elbow 16
Chapter 2 Do You Have Carpal Tunnel Problems? 19
Tests to Determine If You Have Carpal Tunnel Syndrome 20
Do You Have a Misalignment? 22
Health Care Protocol: Who to See When? 24
When It's Not Carpal Tunnel 27
Other Repetitive Strain Injuries 29
Chapter 3 Easy Steps for Prevention and Treatment 33
The Montgomery Method 33
Step 1 Posture Correction 34
Step 2 Perceived Grip Strength Assessment 38
Step 3 Neck Massage 39
Step 4 Forward Arm Extension 41
Step 5 Lateral Arm Extension 42
Step 6 Wrist Press 43
Step 7 Wrist Pull 44
Step 8 Wrist Squeeze 45
Step 9 Finger Pull 46
Step 10 Upper Back Stretch 47
Step 11 Shoulder, Chest, and Elbow Stretch 48
Now You're Ready for Step 12 49
Chapter 4 Muscle Therapy--The Twelfth Step 51
Trigger Point Release 52
Muscle Therapy Self-care 54
The Lymphatic System 63
Kate's Sports Balm 66
Chapter 5 Relieve Your Pain Through Acupressure 69
Arm, Hand, and Finger Pain 70
Spasms in Hand Muscles 71
Shoulder, Arm, Wrist, and Hand Pain 71
Elbow and Arm Pain and Contracture 72
Relaxing Your Arm Muscles 72
Headaches, Failing Vision, Eye Redness 73
Headaches, Blurry Vision, Eye Pain 73
Clearer Vision 74
Eye Swelling, Redness, and Pain 75
Headaches and Eye Pain, Swelling, Blurry Vision 75
Relaxing Your Muscles 76
Chapter 6 Stretching, Strengthening, and Range-of-Motion Exercises 77
Routines to Maintain Proper Alignment 77
Why You Want to Warm Up 78
Hints for Stretches and Exercises 79
Stretching Exercises for the Neck 81
Range-of-Motion Exercises for the Shoulder 84
Hand-Strengthening Exercises 87
Wrist, Biceps, and Triceps Exercises 90
Arm-and-Shoulder Strengthening Exercises 93
Chapter 7 Ergonomics: How to Work Pain-Free 97
Setting Up the Work Station 97
Work Station Design 102
The Importance of Good Posture 106
Why You Must Take Rest Breaks 106
How to Protect Your Eyes 108
Relaxation Techniques for Your Eyes 109
Chapter 8 A Daily Maintenance Plan: The Carpal Tunnel Ritual 113
The Montgomery Method 113
Stretching Program 116
Muscle-Strengthening Exercises 117
Hand Warmup and Stretches 120
When You Arrive at Work 121
Resources 125
Glossary 133
About the Author 137
Index 139
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Sort by: Showing 1 Customer Reviews
  • Anonymous

    Posted May 2, 2001

    Two thumbs up for Kate Montgomery!

    This book was a real life saver to us! Kate's methods really do work, and the book is well worth the cost. It helps you identify if you do have Carpal Tunnel, and shows a clear set of instructions and diagrams for an excercise program, and massage techniques to keep it under control. After trying it out on several people, all were pleased with the results.

    Was this review helpful? Yes  No   Report this review
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