I.1
Massage balls and trigger point tools for the knots you cannot reach
Which massage ball or trigger point tool to buy for knots between the shoulder blades and in the hips, and how to use each one without overdoing it.
What to buy, what to skip
Practical recommendations organized by what you are trying to feel better about. Every guide explains the why, not just the what.
Plate I · Acupressure
Mats, tools and points you can use with your own two hands.
I.2
Acupressure wristbands for nausea, motion sickness and morning sickness
How the PC6 wristband works, when it is worth wearing, how to find the point with your own thumb, and the one mistake that makes the bands feel useless.
I.3
Sore feet and plantar fasciitis: rollers, balls and the point on top of the foot
Why the first steps in the morning hurt, what actually helps a sore arch and heel at home, the two tools worth owning, and the foot point I show every patient.
I.4
Acupressure mats: which one to buy, and how to actually use it
A licensed acupuncturist on what an acupressure mat can and cannot do for a tight back, how to pick one, and the mistakes that make people give up after a week.
Plate II · Cupping
Home cupping sets, and what those marks actually mean.
II.1
Facial cupping: what the small cups do, and how to use them gently
A licensed acupuncturist on facial cupping at home: which cups to buy, the gliding technique that keeps it safe, and what it can and cannot do for your face.
II.2
Home cupping sets: silicone vs. pump vs. glass, from someone who cups all day
Which cupping set to buy for home use, the one type I tell beginners to avoid, and how to cup a tight back without leaving yourself covered in marks.
Plate III · Gua Sha
Stones, technique and the difference between face and body work.
III.1
Tennis elbow, mouse arm and tight forearms: what helps between visits
Why the outside of the elbow hurts when you grip, the forearm tools I actually recommend, the two points above and below the elbow, and when tingling means stop.
III.2
Gua sha tools: face vs. body, and why the stone matters less than the edge
The difference between facial gua sha and the body work acupuncturists do, which tools are worth buying for each, and how to do it without hurting yourself.
Plate IV · Heat & Moxa
Warming therapies for cramps, stiff backs and cold hands.
IV.1
Heating pads for a sore lower back: what actually matters
A licensed acupuncturist on choosing heat for a stiff lower back: electric pads, wraps and grain packs compared, the features that matter, and how to use them well.
IV.2
Moxa at home: smokeless sticks, stick-on moxa and how to use them safely
A licensed acupuncturist on home moxibustion: which kind of moxa to buy, the points that suit home use, and the safety kit you need before you light anything.
IV.3
Knee pain at home: heat, self-massage and the points around the kneecap
What to do for an achy, stiff knee between appointments, which tools are worth buying, the points I show patients, and the knee symptoms that mean stop and see someone.
IV.4
Heat therapy at home: what to buy for cramps, a stiff low back and cold hands
An acupuncturist's guide to heat packs, moxa and warming therapies, including when heat helps, when it makes things worse, and the few products worth owning.
Plate V · Sleep & Calm
Wind-down routines and the few tools that help.
V.1
Eye masks for sleep: weighted, contoured or plain
Which sleep mask to choose if light wakes you or your mind will not switch off: weighted, contoured blackout or silk, and how to make any of them actually stay on.
V.2
A sleep wind-down kit that does not involve a supplement
The five inexpensive tools I actually suggest to patients who cannot switch off at night, and the twenty-minute routine that ties them together.
Everything else
Plate
A small self-care kit for desk workers
The handful of tools worth keeping at your desk for a stiff neck, a sore mouse arm and a tight low back, plus a two-minute routine you will actually do.