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)

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Item Code:	IDE950
Publisher:	Orient Paperbacks
Author:	Dr. Patrick Horay & David Harp
Language:	English
Edition:	2005
ISBN:	8122201784
Pages:	150 (Figures: 91)
Cover:	Paperback
Other Details	8.5" X 5.5"
Weight	262 gm

Book Description

From the Jacket :

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?

Hot Water Therapy Can Help.

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.

CONTENTS

	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

**Contents and Sample Pages**

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