The TMJ Healing Plan: Ten Steps to Relieving Persistent Jaw, Neck and Head Pain [NOOK Book]

Overview

The TMJ Healing Plan will teach readers to relieve their pain through simple retraining of tongue use, posture, and exercise techniques. Through this 10-step process endorsed by physical therapists, dentists, and head-and-neck-pain specialists, TMJ pain can be eliminated. Temporo mandibular joint disorders are shockingly common, effecting 1 in 25 people. From dental splints ($450) to surgery ($100,000+), sufferers have invested enormous amounts of time and energy to alleviate their pain. Cynthia Peterson provides...
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The TMJ Healing Plan: Ten Steps to Relieving Persistent Jaw, Neck and Head Pain

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Overview

The TMJ Healing Plan will teach readers to relieve their pain through simple retraining of tongue use, posture, and exercise techniques. Through this 10-step process endorsed by physical therapists, dentists, and head-and-neck-pain specialists, TMJ pain can be eliminated. Temporo mandibular joint disorders are shockingly common, effecting 1 in 25 people. From dental splints ($450) to surgery ($100,000+), sufferers have invested enormous amounts of time and energy to alleviate their pain. Cynthia Peterson provides tips on posture, placement of your tongue, and simple exercises that will reduce, relieve and eliminate TMJ problems. She first describes the temporo mandibular joint, the amount of work it does, why it can be stressed, and how it is related to your neck, back and head. There is then a discussion of various conditions that stem from TMJ disfunction. Then the 10 steps to healing begin: Use and Abuse of Your Jaw: How to Lighten the Load, The Power of Posture: Learn to Sit and Sleep Well, Tongue Training: Swallow Correctly, Teeth Apart, Breathing Well, How to Care for Your Muscles, The Benefits of Stress Reduction and Aerobic Exercise, Eating and Drinking Well, Special Exercises for the Neck, Medical Care and Problem Solving. Each section is illustrated with photos and/or line drawings to help the reader better understand the musculature and achieve success with the postures, positions and exercises. There is a substantial resource section at the end of the book.
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Editorial Reviews

From the Publisher

This TMJ self-help resource provides options and guidelines to alleviate and treat symptoms related to jaw, head, and neck disorders. A good choice for sufferers. &#8212 Library Journal

Library Journal
The temporomandibular joint (TMJ) connects the jaw bone (mandible) to the skull; there are TMJs on either side of the head in front of each ear, and these joints—along with their attached and proximal structures (muscles, nerves, connective tissues, and teeth)—are among the most complex joints of the human body because they must work in unison while both rotating and sliding to allow one to talk, chew, swallow, and make facial expressions. Challenging to diagnose and manage, TMJ disorders can be present with very different underlying conditions. Physical therapist Peterson has developed a well-researched, ten-step program aimed at empowering patients with TMJ disorders. Readers get coverage of TMJ anatomy and the wear and tear of its cartilage; nerve and bone components; ending hurtful habits; jaw abuse; the importance of posture and breathing (as well as correct positions for lips, tongue, and teeth); how to choose a TMJ specialist; and an action plan with a checklist for developing healthful TMJ exercises and hygiene. VERDICT This TMJ self-help resource provides options and guidelines to alleviate and treat symptoms related to jaw, head, and neck disorders. A good choice for sufferers.—James Swanton, Harlem Hosp. Lib., NY
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Product Details

  • ISBN-13: 9780897935951
  • Publisher: Turner Publishing Company
  • Publication date: 1/1/2011
  • Series: Positive Options for Health
  • Sold by: Barnes & Noble
  • Format: eBook
  • Pages: 288
  • Sales rank: 530,948
  • File size: 3 MB

Meet the Author

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.
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Table of Contents

Foreword James L Guinn x

Preface xii

Acknowledgments xv

Introduction 1

What Is TMJ? 1

Who Should Read This Book? 2

How Do You Know If You Have a TMJ Disorder? 2

How to Use This Book 4

1 Replacing Hurtful Habits 7

From Hurtful to Healthy 7

The 10 Steps 8

2 Important Anatomy 10

The Temporomandibular Joints 10

Po TSB TLC 17

Summary 18

3 Step 1: Stop the Overuse and Abuse of Your Jaw 19

When Your Joints Break Down 19

What You Can Do to Slow Down Wear and Tear 23

Summary 27

4 Step 2: The Power of Posture: Learn How to Stand, Sit, and Sleep 29

Why You Want Good Posture 29

How to Assess Your Posture 33

Seeking Professional Help for Postural Problems 35

Put Perfect Posture into Practice: How to Stand 40

Put Perfect Posture into Practice: How to Sit 47

Put Perfect Posture into Practice: How to Sleep 55

Summary 64

5 Step 3: TLC: Teeth Apart, Lips Together, and Calm Your Muscles and Mind 67

The Harm of Teeth Touching 67

Bracing, Clenching, and Grinding 68

What You Can Do to Stop Bracing, Clenching, and Grinding 70

Retraining for TLC: Teeth Apart, Lips Together, and Calm Muscles and Mind 77

Summary 81

6 Step 4: Train Your Tongue and Swallow Carefully 83

The Resting Position of the Mandible 84

Tongue on the Roof 84

Swallow Correctly 93

Still Having Trouble? 102

Summary 103

7 Step 5: Breathe Well 105

Running Out of Gas 105

Chest Breathing Is Breathing Turned Upside Down 106

The Obstacles to Breathing Your Best 108

Assess How You Breathe 111

What You Can Do to Breathe Well 113

Seek Professional Help 118

Summary 118

8 Step 6: Care for Your Muscles 120

Myofascial Pain 120

Restore and Maintain, a Full Range of Motion 131

Fibromyalgia 164

Summary 167

9 Step 7: Care for Your Disks and Ligamentous Structures 169

Disks 170

Joints, Ligaments, and Hypermobility 179

Summary 182

Summary 182

10 Step 8: Halt Head and Neck Pain 184

Headaches 185

Neck Pain 190

First Aid When You Need It 192

Summary 196

11 Step 9: Reduce Stress and Begin to Exercise 198

Fight-or-Flight Versus Rest-and-Digest 198

What You Can Do to Reduce Stress 201

Regular Exercise: A Cycle of Success 205

Start Your Exercise Program 209

Summary 218

12 Step 10: Make Your Action Plan 220

What Do You Want to Change? 220

Choosing a Provider and Seeing a Specialist 225

A Plea to Parents and Health-Care Professionals Working with Children and Young Adults 226

Conclusion 228

Resources 229

Notes 231

References 246

Index 258

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Sort by: Showing all of 3 Customer Reviews
  • Anonymous

    Posted November 20, 2011

    Not really what I expected

    Was a little disappointed after reading this book. Really didnt help me with my TMJ problem.

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  • Anonymous

    Posted October 5, 2011

    No text was provided for this review.

  • Anonymous

    Posted February 6, 2011

    No text was provided for this review.

Sort by: Showing all of 3 Customer Reviews

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