Table of Contents
Introduction xi
Part 1 What to Know 1
Chapter 1 Trigger Points 101 3
Chapter 2 Essential Pain Relief Techniques 13
Part 2 What to Do 29
Chapter 3 Head and Face 33
Suboccipitals 34
Temporalis 36
Masseter 38
Medial and Lateral Pterygoids 40
Digastric 42
Occipitofrontalis 44
Nerve Floss: Jig Jaw 46
Chapter 4 Neck and Shoulders 49
Sternocleidomastoid 50
Scalenes 52
Levator Scapulae 54
Trapezius 56
Supraspinatus 59
Infraspinatus 62
Rhomboids 64
Teres Minor 66
Teres Major 68
Subscapulars 70
Coracobrachialis 72
Nerve Floss: Shoulder Back, Head Forward 74
Nerve Floss: Scapula Scooper 75
Chapter 5 Arms and Hands 77
Deltoid 78
Biceps 80
Brachialis 82
Triceps 84
Brachioradialis 86
Supinator 88
Wrist Extensors 90
Finger Extensors 92
Dorsal Interossei 94
Wrist Flexors 96
Finger Flexors 98
Adductor/Opponens Pollicis 100
Flexor Pollicis Longus 102
Nepve Floss: Tip Your Server 104
Nerve Floss: Eye Piece 105
Nerve Floss: Tunnel Tamer 106
Chapter 6 Chest, Back, and Abdomen 109
Superficial Paraspinals 110
Deep Paraspinals 112
Pectoralis Major 114
Pectoralis Minor 116
Nerve Floss: Elbow Bend and Twist 118
Latissimus Dorsi 119
Serratus Anterior 122
Serratus Posterior Inferior and Superior 124
Quadratus Lumborum 126
Rectus Abdominis 128
Obliques 130
Nerve Floss: Slumping for Health 132
Nerve Floss: Doorway Step 133
Chapter 7 Hips and Upper Legs 135
Tensor Fasciae Latae (TFL) 136
Rectus Femoris 138
Iliopsoas 140
Vastus Muscles 142
Gluteus Medius and Minimus 144
Gluteus Maximus 146
Piriformis 148
Adductor Magnus 150
Adductor Longus 152
Hamstrings 154
Nerve Floss: Heel to Butt 157
Nerve Floss: Lean and Look 158
Nerve Floss: Sitting Toe Pointer 159
Chapter 8 Lower Legs and Feet 161
Gastrocnemius 162
Soleus 164
Peroneus Muscles 166
Tibialis Anterior 168
Tibialis Posterior 170
Ankle/Toe Extensors 172
Ankle/Toe Flexors 174
Dorsal Foot Muscles 176
Plantar Foot Muscles 178
Resources 180
References 181
Index 183
Symptom Index 186
Muscle Index 189