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Trigger Point Self-Care Manual: For Pain-Free Movement par [Finando, Donna, L.Ac., L.M.T.]
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Trigger Point Self-Care Manual: For Pain-Free Movement Format Kindle

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Longueur : 208 pages Word Wise: Activé Composition améliorée: Activé
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Descriptions du produit


Neck and Upper Back Pain

The human body is an astounding structure, and the neck is a mighty example of that truth. The complex design of muscle and bone makes the neck capable of intricate movements and gives it the strength to support the approximately eight-pound weight of the human head. For all of its intricacy--or perhaps because of that--the neck is subject to muscular stresses that often lead to pain and dysfunction.

The sources of neck pain in the musculature are quite numerous: overload, overwork, trauma, compromising postures, and emotional stresses are just some of the situations that lead to trigger point development. Many dancers and athletes ”stretch” their necks improperly, overstretching or straining the muscles in the process. Neck rolls, for example, place undue stress on the smaller muscles of the neck, requiring these muscles to support the weight of the head at certain points during the roll, which causes them to become overloaded. Trigger points may result as a function of this overload.

Equally problematic is the head-forward posture: chin jutting out, the muscles in the back of the neck shortening. This is a common posture for bicyclists when they’re riding; it’s a familiar posture for football players and tennis players as well. A round-shouldered upper-body posture will also result in a head-forward position. This posture can easily lead to overload injury to the neck muscles.

Whiplash-type injuries, the sudden forward and then backward motion experienced during a tackle or fall or a sideways impact, are common sources of neck injury. Football players, or any athlete who is at risk of a fall or impact, might experience trauma to the muscles of the neck.

Keeping the head and neck in the same position for a sustained period of time, such as when you’re painting a ceiling or the inside of a cabinet, can lead to restriction and associated trigger points. Working at a computer station at which your monitor is off to one side can encourage trigger point development for the prolonged neck rotation such a set-up requires. One of the most common sources of neck injury is improper breathing. Breathing high into the chest rather than into the lower belly causes the muscles of the neck to become involved in breathing, leading to a state of chronic overuse. Stress, of course, does the same thing--so much tension can become locked in the neck, throat, upper chest, and shoulders. Stress alone is a primary source of trigger point development in muscles affecting the neck and upper back.

If you are suffering with neck pain, consider the sources of your pain. Is the pain a result of your physical activities? your posture? the life stresses you embody? an inefficient breathing pattern? The pain may come from more than one source. You will have to address them all in order to find true resolution and make your neck pain free.

Of all the muscles in the body, trapezius is the one that most frequently develops trigger points. Trapezius attaches to the base of the skull and lies at the back of the neck, the upper shoulders, and over the upper and middle back. Trapezius is actually comprised of three different groups of fibers: an upper group, a middle group, and a lower group. The muscle fibers of upper trapezius drape across the upper shoulders to attach to the collarbone (the clavicle) on the upper chest. The upper trapezius forms the characteristic shape of the upper shoulder area that is closest to the neck. This muscle is the only muscle in the body that raises the tip of the shoulders, producing the ”shrug.“ The upper trapezius also moves the head and neck toward the shoulder on the same side.

The fibers of the middle trapezius pull the shoulder blades together. The fibers of the lower trapezius draw the shoulder blades downward.

Trigger points can develop in many different areas of the trapezius, causing pain in various places in the neck and upper back. Trigger points commonly develop as a result of overload, compression, and trauma. Stress is often the greatest source of overload. If you think about your posture when you’re stressed you will see that your shoulders often bear the biggest burden. It’s not for nothing that we speak of carrying the weight of the world on our shoulders. When we do “carry the world” this way, it’s the trapezius that is affected. Overload also occurs as a function of continually raising your shoulder to your ear, as you might do to hold a phone between the two.

Trapezius is the muscle that supports the weight of your arms. When you are seated on a chair without arm support, the trapezius works continually to support your weight. The dancer practicing overhead lifts, the weight lifter doing military presses, and the cyclist bent over her handlebars are all in danger of developing trapezius trigger points due to overload of the muscle.

Compressing the trapezius also leads to trigger points: hikers whose backpacks are ill-fitted or those who carry heavy gear on their shoulders may risk developing trigger points from compression. Trauma in the form of whiplash frequently produces trigger points. (Whiplash is the forceful, unexpected, and uncontrolled forward-then-backward motion of the head.) Auto accidents are a well-known cause of whiplash injuries. So are falls, something that every athlete is at risk for.

Pain from trigger points in the upper trapezius is felt on the side of the neck up to the base of the skull, possibly traveling around the ear to the temple. The pain is often described as deep and achy. You may experience it as a headache, particularly when it is felt in the temples. Trigger points in the middle fibers of trapezius don’t occur frequently, but when they do they refer pain between the shoulder blades close to the spine. Trigger points in the lower fibers refer pain to the back of the neck . . .

Revue de presse

"With an index of symptoms and easy to follow diagrams and illustrations, Finando provides the opportunity to gain control over your pain through the self-application of trigger point therapy." (Spirit of Change, Summer 2006)

"With an index of symptoms and easy to follow diagrams and illustrations, Finando offers you the opportunity to gain control over your pain through trigger point therapy." (Alec Franklor, Edge Life, June 2007)

"Acupuncture and massage practitioner Donna Finando, who specializes in myofascial techniques and has studied pain management with field pioneer Janet Travell, M.D., presents Trigger Point Self-Care Manual For Pain-Free Movement, a guide to self-care practices for promoting a healthier and happier life. Chapters examine the human body muscle by muscle, describing the different aches and pains that can result from stress or injury in each muscle, and teach readers about the "trigger points" in muscles that are particularly susceptible to damage and use pain as a warning sign to prevent even more serious injury. Exercises, stretches, and solid medical advice for taking good care of one's muscles fill this handy guide, written especially for lay readers and illustrated with black-and-white diagrams and red highlights. While the Trigger Point Self-Care Manual cannot replace a doctor's supervision, it is a valuable tool for personal health and maintenance and highly recommended, especially for people leading active lifestyles or those susceptible to muscular stiffness and soreness." (The Midwest Book Review, Feb 2006)

"Any who suffer from muscle pain will find her methods specific and useful, based on her acupuncture and massage background and studies with Janet Travell, MD, a pioneer in pain management." (Diane Donovan, Bookwatch, April 2006)

Détails sur le produit

  • Format : Format Kindle
  • Taille du fichier : 4283 KB
  • Nombre de pages de l'édition imprimée : 208 pages
  • Editeur : Healing Arts Press (8 novembre 2005)
  • Vendu par : Amazon Media EU S.à r.l.
  • Langue : Anglais
  • Synthèse vocale : Activée
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  • Composition améliorée: Activé
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Commentaires client les plus utiles sur (beta) HASH(0x894a2474) étoiles sur 5 42 commentaires
69 internautes sur 70 ont trouvé ce commentaire utile 
HASH(0x8959d078) étoiles sur 5 Incomplete 6 avril 2008
Par Tyraus Farrelly - Publié sur
Format: Broché
While the Trigger Point Self Care Manual has a lot of good information for the lay person, with good reference charts on pain patterns. It doesnt, for some reason, cover TrP's of the hands and feet. This to me seems very strange as there are some major TrP's missed. The book is also a little hard to follow as the referal pattern pics for each TrP can only be found at the start of each chapter. It would of been much more user friendly to place the pain referral pics along side the TrP pics.
For my money I would buy the Trigger Point Therapy WorkBook by Clair Davies.
39 internautes sur 39 ont trouvé ce commentaire utile 
HASH(0x8959d0cc) étoiles sur 5 Excellent source! 28 février 2007
Par G. Morales - Publié sur
Format: Broché
I bought this book to help my husband with his whiplash problem, and it has been a wonderful cure-all book! I really recommend it! I was able to help him getr rid off his never-ending headache, that was coming from his supraespinatus muscle trigger points. I also recommend this book because is easy to understand and the drawings can help to understand the location of muscles even to a person with no previous knowledge.
30 internautes sur 31 ont trouvé ce commentaire utile 
HASH(0x8959d504) étoiles sur 5 ldeal general reference book 18 juin 2007
Par L. Narkinsky - Publié sur
Format: Broché
I highly recommend this book. The diagrams are clear and well organized, the accompanying directions easy to follow. A word of warning, however: pressure on trigger points can be *very* painful, particularly if the pain being treated is severe. Be prepared. (It's worth it.)
11 internautes sur 11 ont trouvé ce commentaire utile 
HASH(0x8959d8d0) étoiles sur 5 Kindle Edition reportedly improved; no longer impossible to use! 7 juillet 2012
Par Sarah1989 - Publié sur
Format: Format Kindle
(Update: I originally gave this a very low review so that people would read my review and be warned that it was impossible to read the Kindle edition. I was notified today, 6/26/2013, by another reader that the Kindle illustrations are very good. I have, accordingly improved my star rating. I have not seen the Kindle edition myself--I returned the Kindle and am just using the paper copy.)

I have this in paper and I purchased it on Kindle, because it is a very useful book. I thought it would be good to always have a copy with me, rather than lug around another book to my various work sites. However, the one complaint I had with the paper edition made the Kindle edition unusable.

Unlike some authors, Ms. Finando puts the different illustration of pain distribution, trigger point location and necessary, after trigger point treatment stretching in different locations in the book.

I like that they have all the diagrams of pain patterns in one area together. That way, one can look at, say, all the different patterns of pain in the shoulder in one place and pick the pattern that most closely resembles the pain one is experiencing.

However, one then has to go to a separate page to see the trigger points, read the description of working those trigger points and to see how to stretch that muscle after the trigger point is treated.

With the printed book, I purchased a large quantity of stick on tabs and labeled it, so that, for a particular muscle, I could quickly find 1) the pain distribution pattern, 2) the trigger point location and 3) the illustration showing the stretch to use after each particular trigger point treatment.

In the Kindle edition, it is impossible to easily locate all 3 pictures that are needed for the successful treatment of any given muscle with trigger points.

ALSO, the illustration in the printed book are not the best, but they are usuable. The illustrations on the Kindle was almost impossible to read. They are too small and indistinct. It is hard to see where the pain patterns are, as they are not detailed in red as they are in the printed book, but, rather are grey on top of a sketchy black and white illustration.

Don't waste your money on the Kindle edition; order the printed book. As a physician, I have been studying trigger points and researching materials to recommend to my patients for about 15 years. Ms. Finando's book, despite its limitations is the best I've found.

However, I cannot recommend the Kindle book to anyone. One would have to be able to memorize the entire book, which means memorizing most of the content of the gross anatomy course I took in medical school. I am not saying a person cannot do it. I am saying that it takes so much time, that most people simply do not have enough time to memorize the contents. I spent 20 hours a week for 4-1/2 months on my gross anatomy course, about half of this time memorizing muscles and nerves. I have a well-above average ability to memorize, and learning all the muscles was hard work and took a lot of time. (You have to think about the muscles you are using all day long. For example, when you eat or brush your teeth, you have to think about each muscle and nerve as well as the various physiologic processes involved. This method was recommended by comparative vertebrate anatomy teacher and is the only way to memorize such a vast quantity of information effectively.)
10 internautes sur 10 ont trouvé ce commentaire utile 
HASH(0x8959d9b4) étoiles sur 5 good info 1 septembre 2010
Par V-tori - Publié sur
Format: Broché Achat vérifié
I haven't completly made my way through the book, but it has some great info and happy i bought it to add to my other massage books as an LMT. My favorite that competes with this book however and I tend to go to more often and just adore is the trigger point therapy workbook, by clair davies, that is a Must have for all LMT or anyone wanting to do self treatment at home, i also bought the theracain that shows you techniques to work on your own triggerpoints, a must have for LMT self care
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