The TMJ Healing Plan Ten Steps to Relieving Persistent Jaw, Neck and Head Pain

by Peterson, Cynthia

• ISBN13: 9780897935241
• ISBN10: 0897935241
• eBook ISBN(s): 9780897935951
• Format: Paperback
• Copyright: 2010-05-04
• Publisher: Hunter House
• More Book Details
• Purchase Benefits

Summary

One in 25 of us suffer from symptoms of what is usually called TMJ but can also be termed TMD, TMJD, or orofacial or craniofacial pain. These symptoms can include headaches; painful jaw joints; difficulty opening or closing the mouth; clicking or locking jaws; ear pain, stuffiness, or ringing; neck, shoulder, or facial pain; tooth grinding or clenching; and morning jaw aches.

Author Biography

Cynthia Sandquist Peterson, PT, is the educational director at Canyon Rim Physical Therapy which specializes in treating head, neck and jaw disorders. She currently lives and practices in Salt Lake City, Utah.

Table of Contents

Foreword	p. x
Preface	p. xii
Acknowledgments	p. xv
Introduction	p. 1
What Is TMJ?	p. 1
Who Should Read This Book?	p. 2
How Do You Know If You Have a TMJ Disorder?	p. 2
How to Use This Book	p. 4
Replacing Hurtful Habits	p. 7
From Hurtful to Healthy	p. 7
The 10 Steps	p. 8
Important Anatomy	p. 10
The Temporomandibular Joints	p. 10
Po TSB TLC	p. 17
Summary	p. 18
Step 1: Stop the Overuse and Abuse of Your Jaw	p. 19
When Your Joints Break Down	p. 19
What You Can Do to Slow Down Wear and Tear	p. 23
Summary	p. 27
Step 2: The Power of Posture: Learn How to Stand, Sit, and Sleep	p. 29
Why You Want Good Posture	p. 29
How to Assess Your Posture	p. 33
Seeking Professional Help for Postural Problems	p. 35
Put Perfect Posture into Practice: How to Stand	p. 40
Put Perfect Posture into Practice: How to Sit	p. 47
Put Perfect Posture into Practice: How to Sleep	p. 55
Summary	p. 64
Step 3: TLC: Teeth Apart, Lips Together, and Calm Your Muscles and Mind	p. 67
The Harm of Teeth Touching	p. 67
Bracing, Clenching, and Grinding	p. 68
What You Can Do to Stop Bracing, Clenching, and Grinding	p. 70
Retraining for TLC: Teeth Apart, Lips Together, and Calm Muscles and Mind	p. 77
Summary	p. 81
Step 4: Train Your Tongue and Swallow Carefully	p. 83
The Resting Position of the Mandible	p. 84
Tongue on the Roof	p. 84
Swallow Correctly	p. 93
Still Having Trouble?	p. 102
Summary	p. 103
Step 5: Breathe Well	p. 105
Running Out of Gas	p. 105
Chest Breathing Is Breathing Turned Upside Down	p. 106
The Obstacles to Breathing Your Best	p. 108
Assess How You Breathe	p. 111
What You Can Do to Breathe Well	p. 113
Seek Professional Help	p. 118
Summary	p. 118
Step 6: Care for Your Muscles	p. 120
Myofascial Pain	p. 120
Restore and Maintain, a Full Range of Motion	p. 131
Fibromyalgia	p. 164
Summary	p. 167
Step 7: Care for Your Disks and Ligamentous Structures	p. 169
Disks	p. 170
Joints, Ligaments, and Hypermobility	p. 179
Summary	p. 182
Summary	p. 182
Step 8: Halt Head and Neck Pain	p. 184
Headaches	p. 185
Neck Pain	p. 190
First Aid When You Need It	p. 192
Summary	p. 196
Step 9: Reduce Stress and Begin to Exercise	p. 198
Fight-or-Flight Versus Rest-and-Digest	p. 198
What You Can Do to Reduce Stress	p. 201
Regular Exercise: A Cycle of Success	p. 205
Start Your Exercise Program	p. 209
Summary	p. 218
Step 10: Make Your Action Plan	p. 220
What Do You Want to Change?	p. 220
Choosing a Provider and Seeing a Specialist	p. 225
A Plea to Parents and Health-Care Professionals Working with Children and Young Adults	p. 226
Conclusion	p. 228
Resources	p. 229
Notes	p. 231
References	p. 246
Index	p. 258
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