Instant Relief: Tell Me Where It Hurts and I'll Tell You What to Do

Front Cover
Bantam Books, Dec 1, 2007 - Health & Fitness - 221 pages
A renowned physical therapist helps you get rid of your pain in just 10 seconds.

In this one-of-a-kind book, Peggy Brill, acclaimed author ofThe Core Program, shows you how to find relief from chronic and everyday aches and pains as well as all those stress-related pains that can attack so suddenly—whether you’re at work, in a car or a plane, at home with your kids, recovering from surgery, or relaxing in bed. Instant Relief provides 100 clearly illustrated, easy-to-do 10-second exercises that provide immediate therapy for every part of your body—from your head to your toes.

• Does your upper body ache after hours of hunching over a report due by the end of the day?

Try doing the Brill Chicken. For extra relief,there’s the Dead Brill Chicken.

• Desperate to get rid of that tension headache?

Try the Tongue Press, the Ear Tug, the Cheek Release, or the Scalp Glide.

• Is your lower back killing you?

Do the Pelvic Rock or the Pelvic Clock.

• Feel those calves cramping up again?

Do the Ankle Pump.

• Need something to relieve your aching feet?

Try the Foot Dome, the Toe Lift, or a simple self-massage.

• Does your knee hurt when you walk downstairs?

Do the Squeeze and Step.
 

What people are saying - Write a review

Great little book

User Review  - likesbargains4 - Overstock.com

This book has helped me with a lot of aches and pains. I love how its broken down into sections of the body neck lower backetc. so that you can target right where your pain is and do the easy quick ... Read full review

Best HELP book ever!

User Review  - mrci - Overstock.com

I have owned a copy of this book for some years and purchased this one for my son because he is having back pain. The procedures in this book just take a minute or so and it is AMAZING what relief you will feel. It is written by a physical therepist and she knows her stuff. Read full review

Contents

Your Head
22
Your Neck
47
Lying Down
66
Your Shoulders
67
Backward Shoulder Circles
74
Cross Chest
75
27
76
Doorway Pectoral Stretch at 90 Degrees
77
Pelvic Clock
126
Knees to Chest
128
52
130
Crossed Extension
132
Cobra
134
Your Hips
136
Standing
140
Standing Piriformis Stretch
141

Doorway Pectoral Stretch at 120 Degrees
78
Hands Behind Back Pectoral Stretch Seated
79
Arm Pull Behind Back
80
Pendulums
81
Brill Prone Chicken
82
Your Elbows
84
Triceps Muscle Stretch
88
Ulnar Nerve Glide Birdman
89
Median Nerve Glide The Carpal Tunnel Reliever
90
Radial Nerve Glide
91
Your Hands
92
32
96
Palm Stretch with Finger Extension
97
Figure 8s
98
Wrist Distraction
99
Your MidBack
100
38
105
Hug Yourself
106
Seated Backward Bend
107
Be a Genie
108
Torso Side Bends
109
Head Over Bed
110
Your Lower Back
111
Standing Backward Bend
116
44
118
Standing Side Glides
120
Pelvic Shift
122
Transverse Abdominus Back Stabilizer
123
BentOver Ankle Pull
124
Pelvic Rock
125
56
142
Straddle Stretch
144
Lunge and Tilt
145
Standing One Knee to Chest
146
Sitting Tailor
148
Seated Piriformis Stretch
150
Shotgun Technique
152
Seated Lunge
154
64
155
Reclining Tailor
156
Lying One Knee to Chest
157
Lying Piriformis Stretch
158
Side Lying Hip Rotations The Clam
159
OneSided Cobra
160
Prone Leg Curl Kick Some Butt
162
Heel Beats
164
Your Knees 1 65
165
Squeeze and Step
171
Standing Front Thigh Stretch
172
Hamstring Stretch
174
Active Hamstring Curls
176
Deep Squat
177
Knead and Mobilize
178
Dig In Your Heels
179
Seated Isometric Knee Extension
180
Kick and Drop
181
Hip Flexor Stretch
182
Diagonal StraightLeg Lift
184
Bridging
185
Copyright

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About the author (2007)

Peggy Wachterhauser Brill, P.T,. is a board-certified clinical specialist in orthopedic physical therapy. Her private practice, Brill Physical Therapy, also offers her services to executives at two Wall Street firms, Morgan Stanley and Credit Suisse. Peggy Brill has presented her books and her work to the Today Show, CBS Special Report, CNN’s “Unusual People in Business”, Fortune’s Most Powerful Women in Business, the California Governor’s Conference, Duke Center for Integrative Medicine, American College of Sports Medicine, and Duke University men’s basketball team. Peggy has also been featured in numerous magazines - Vogue, Shape, Prevention, Fortune, Bottomline Health, and Fitness. The author of The Core Program: 15 Minutes a Day That Can Change Your Life, and Instant Relief: Tell Me Where It Hurts and I’ll Tell You What To Do. Peggy lives in New York City with her husband and two daughters.

Susan Suffes is a writer and editor who lives in New York City.

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