Hot Water Therapy (How to save your Back, Neck and Shoulders in 10 Minutes a Day of Exercise in Your shower, Bath or Hot Tub)
Book Specification
| Item Code: | IDE950 |
| Author: | Dr. Patrick Horay & David Harp |
| Publisher: | Orient Paperbacks |
| Language: | English |
| Edition: | 2005 |
| ISBN: | 8122201784 |
| Pages: | 150 (Figures: 91) |
| Cover: | Paperback |
| Other Details | 8.5" X 5.5" |
Book Description
Do You Suffer From:
- Tension headaches from stress?
- Chronic backache from hours of desk-work?
- Sprains and strains from weekend sports?
- Injuries from accidents?
- Painful joints and muscles due to over-exertion, aging or inactivity?
This book will introduce you to simple, effective techniques you can use while relaxing in your shower, bath, or hot tub to relieve pain and strengthen aching muscles. And they take only a few minutes to do!
You will learn that you can save your "bad back" by using a combination of gentle massage, exercise and stretching. When you blend these routines with the soothing, healing qualities of hot water, you'll enjoy the age-old benefits of spa treatment - right in your own bathroom!
About the Author :
Dr. Patrick Horay is a chiropractor who stresses self-care and lifestyle adaptations in his treatment. He practices in Berkeley, California. He uses hot water therapy to get his chronically tricky back through intensely cold winters of Northern Vermont, USA.
| Introduction | 9 | |
| 1. | About the Method | 11 |
| 2. | About Hot Water | 17 |
| 3. | About Your Body | 25 |
| 4. | Where Does it Hurt? | 33 |
| 5. | Deep Massage Techniques | 46 |
| A Touch of Relaxation | 48 | |
| The Finger Walk: Searching for Pressure Points | 49 | |
| The Finger Stroke: Flushing the Muscle | 51 | |
| Massage 1: The Trapezius Walk | 53 | |
| Massage 2: The Sacrum Stroke | 54 | |
| Massage 3: Using Your BackuPressure Device | 57 | |
| 6. | Exercise Techniques | 59 |
| Exercise 1: Shoulder Lifts | 61 | |
| Exercise 2: Shoulder Circles | 65 | |
| Exercise 3: Head Rock | 68 | |
| Exercise 4: Elbow Across Chest | 72 | |
| Exercise 5: Seal to Swan | 77 | |
| Exercise 6: Scared Cat to Swaybacked Horse | 80 | |
| Exercise 7: Knee Walk | 84 | |
| Exercise 8: Knee Circles | 86 | |
| Exercise 9: Pelvic Tilt | 88 | |
| 7. | Stretching Techniques | 92 |
| Stretch 1: Head to the Side | 94 | |
| Stretch 2: Head Down | 97 | |
| Stretch 3: Elbow Across Chest | 99 | |
| Stretch 4: Arm Over Head | 103 | |
| Stretch 5: Seal to Swan | 106 | |
| Stretch 6: Knee to Chest | 109 | |
| Stretch 7: Knee Across | 111 | |
| Stretch 8: Walk to Toes | 113 | |
| 8. | Designing Your Own Routine | 116 |
| The Full Shower Routine for Headache, Stiff Neck, or Upper Back Pain | 118 | |
| The Full Shower Routine for the Middle Back | 120 | |
| The Full Bathtub Routine for the Lower Back | 122 | |
| The Full Hot Tub Routine for the Whole Back | 125 | |
| A Mini-Routine for the Neck and Upper Back | 129 | |
| A Mini-Routine for the Middle Back | 131 | |
| A Mini-Routine for the Lower Back | 133 | |
| A Micro Routine for the Neck and Upper Back | 136 | |
| A Micro Routine for the Middle Back | 137 | |
| A Micro Routine for the Lower Back | 137 | |
| 9. | Advanced Relaxation Techniques | 138 |
| Relaxation 1: Progressive Relaxation | 139 | |
| Relaxation 2: Breath-Counting Meditation | 141 | |
| Relaxation 3: Relaxed Muscle Visualization | 143 | |
| Progressive Realization With Visualization: A Combination | 145 | |
| 10. | Lasting Relief | 146 |
