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 -- 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 -- 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 -- 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 -- 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 -- 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 -- Montgomery Method 113 -- Stretching Program 116 -- Muscle-Strengthening Exercises 117 -- Hand Warmup and Stretches 120 -- When You Arrive at Work 121.
