The TMJ Healing Plan: Ten Steps to Relieving Headaches, Neck Pain and Jaw Disorders

by Cynthia Peterson

Overview

The painful joint disorder known as TMJ manifests in the jaw, neck, back, and head, making it a debilitating condition that can adversely affect daily life. The many sufferers of TMJ — the disorder is shockingly common, affecting 1 in 25 people — often must pay exorbitant fees for dental splints ($450) or surgery (upwards of $100,000), and they are forced to invest time and energy to manage their pain. Cynthia Peterson wants to help TMJ sufferers to find a new way to alleviate their discomfort, offering tips of on posture, tongue placement, and simple physical therapy exercises that can reduce, relieve, and even eliminate TMJ-associated pain. Each section is illustrated with photos and drawings, making this invaluable guide an easy-to-use resource for those who need it most.

Product Details

ISBN-13:	9780897935241
Publisher:	TURNER PUB CO
Publication date:	05/04/2010
Series:	Positive Options for Health
Edition description:	Original
Pages:	288
Sales rank:	627,108
Product dimensions:	5.40(w) x 8.40(h) x 0.80(d)

About the Author

Cynthia Peterson, PT, CSOM, CST is the CEO of Breathe Function Thrive PLLC and owns her own private practice (www.CynthiaPetersonPT.com). She currently lives and practices in Salt Lake City, Utah.

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

Editorial Reviews

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. — Library Journal

From the Publisher

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

Library Journal