Total Wellness Plan by Dr. Robert O. Uppgaard, DDS Author of: Taking Control of TMJ Your Total Wellness Program for Prevention and Recovery from Temporomandibular Joint Pain, Whiplash, Fibromyalgia, and Related Disorders

  Chapter 1: How to Understand the Problem   Chapter 2: Exercises to Improve Jaw Functioning   Chapter 3: Treating Referred Pain from Trigger Points Chapter 4: Eliminating Harmful Habits   Chapter 5: Identifying Stressors   Chapter 6: How to Evaluate & Improve Diet & Exercise Habits.   Chapter 7: Whiplash   Chapter 8: Fibromyalgia and TMJ Disorder   Chapter 9: Splints

Chapter 1 - Understand the Problem. page 17 Figure 1. 4   Chapter 1 - Understand the Problem page 17 Figure 1.4. Fascia Man (Reprinted with permission of John Barnes, P.T. )

Chapter 1 - Understand the Problem. page 22 Figure 1. 6. The F-S Index Chapter 1 - Understand the Problem page 22 Figure 1.6. The F-S Index* of the Craniomandibular Pain Syndrome Age 4-7 8-10 11-15 16-20 21-30 31-4041-50 51-60 61-70 Loss of control over movement in face, tongue, lips, and other associated symptoms Compounding of almost all symptoms Headaches-Continuous and incapacitating; TMJ-Osteoarthritic degeneration ; Eye-Pain severe and continuous   Neck and facial pain-Incapacitating Headaches-Incapacitating; TMJ-Jaw joint becoming arthritic; Eye-Pain continuous behind eyes; Neck and facial pain-Continuou;s Back pain-Chronic; Shoulder-Pain mimics arthritis Headaches-As below + frequent sinus-like pain Fascial asymmetry ; Eye-Pain occasional ; Backaches-occasional Neck and shoulder pain-occasional; Jaw muscles sore and "tired“ Headaches-Occasional ; TMJ-Movement painful   Eye-Pain behind eyes Ears-Roaring-ringing + occasional dizziness Back-Scoliosis very apparent ; Neck and shoulder pain-occasional Headaches-Back of head ; TMJ-Grinding, popping or clicking-limited ability to open mouth-soreness in jaw muscles Ears-Roaring, buzzing, hissing Scoliosis-Curvature observable Headaches-Forehead TMJ-Popping or clicking opening limited Ears-Ringing Headaches-Temples Earaches (no infection)

Eye Level Cheek Bones Lips Chapter 1 - Understand the Problem page 31 Figure 1.9. Feature Imbalance Eye Level Cheek Bones Lips

Jump Start Treatment pages 6,7,8 Jump Start Treatment Avoid Clenching (pg. 37) Eliminate Harmful Habits (pg. 59) Learn Deep Breathing (pg. 90)

Chapter 2 – Exercises to Improve Jaw Functioning. page 35 Figure 2 Chapter 2 – Exercises to Improve Jaw Functioning page 35 Figure 2.6 Improve Shoulder Posture

Chapter 3 - Treat Referred Pain from Trigger Points. page 49 Figure 3 Chapter 3 - Treat Referred Pain from Trigger Points page 49 Figure 3.1 Splenius Cervicus (Back of Neck)

Chapter 3 - Treat Referred Pain from Trigger Points. page 50 Figure 3 Chapter 3 - Treat Referred Pain from Trigger Points page 50 Figure 3.2. Sternocleidomastoid (Under the Ear)

Chapter 3 - Treat Referred Pain from Trigger Points. page 51 Figure 3 Chapter 3 - Treat Referred Pain from Trigger Points page 51   Figure 3.3 Trapezius (On Top of the Shoulder)

Chapter 3 - Treat Referred Pain from Trigger Points. page 52 Figure 3 Chapter 3 - Treat Referred Pain from Trigger Points page 52 Figure 3.4 Pain patterns caused by the Masseter muscle

Chapter 3 - Treat Referred Pain from Trigger Points. page 53 Figure 3 Chapter 3 - Treat Referred Pain from Trigger Points page 53 Figure 3.5 Medial Pterygoid (Inside the Jaw)

Chapter 3 - Treat Referred Pain from Trigger Points Chapter 3 - Treat Referred Pain from Trigger Points page 53-54 Figure 3.6 Lateral Pterygoid (Behind the Upper Third Molars)

Chapter 3 - Treat Referred Pain from Trigger Points page 54-55 Figure 3.7 Temporalis (Side of Head)

Chapter 3 - Treat Referred Pain from Trigger Points page 55 - 56 Figure 3.8 Levator Scapulae (Side of the Neck)

Chapter 4 - Eliminate Harmful Habits. page 73 Figure 4. 16 Chapter 4 - Eliminate Harmful Habits page 73 Figure 4.16. The Back Stretch Exercise

Chapter 5 - Identify Stressors page 89 Strategy 4: Listen to Your Body If you listen to your body, it will let you know when you are pushing too much. If you're feeling tense, pay attention to your physical sensations. Does your neck hurt? Are your jaw muscles feel­ing tight? Once you've located where the tension in your body is, you can go about trying to ease it. A book like The Daily Relaxer, by Mat­thew McKay and Patrick Fanning, can help out by providing lots of relaxation strategies. Look in appendix A for information about this book. When you feel pressured or stressed out, be good to yourself and take a little time off. Do something you really enjoy. It could be as simple as taking a walk, watching a sunset, reading a book or having lunch with a friend. But it should be something special, just for you. You will gain renewed energy from such a diversion.

Chapter 5 - Identify Stressors page 90 Strategy 5: Learn Deep Breathing According to Starlanyl and Copeland (1996), "Deep breathing will help to rid your body of waste gases. It also massages some of your organs and improves your mental clarity and focus. By breathing mindfully and consciously, and slowing and deepening your breath, you can relax and ease anxiety and stress." 1. Lie on your back with your legs extended and your arms comfortable at your sides. 2. Place one arm on your chest and the other on your abdomen. 3. Inhale slowly through your nose. You should feel your stomach expanding, which will cause the hand on your abdomen to rise. The hand on your chest shouldn't move much. 4. Exhale slowly, first through your nose and then through your mouth until the whole breath has been expelled.

Head retracted  Total body off balance Chapter 6 – Evaluate and Improve Diet and Exercise Habits page 110 Exercise 1: Mountain Pose side view is done correctly (in the middle) and incorrectly (right & left):   Head retracted  Total body off balance

Chapter 6 - Evaluate and Improve Diet and Exercise Habits page 110 Shoulder Shrug Standing in mountain pose, pull your shoulders up as far as possible; hold for a few seconds, and release. Do this exercise five to ten times.

Chapter 6 - Evaluate and Improve Diet and Exercise Habits page 110 Shoulder Rolls Standing in mountain pose, rotate your shoulders in circles, first going forward, and then rotating backward. Do this exercise five to ten times in each direction, slowly.

Chapter 7 - Whiplash page 121 Whiplash Car accidents are responsible for millions of whiplash injuries each year Many people never fully recover

Advice to sufferers: Get out of your chairs, stretch, and keep moving. Chapter 8 – Fibromyalgia and TMJ Disorder page 121 Fibromyalgia and TMJ Disorder Officially recognized as an illness by the American Medical Association in 1987. Until recently, relatively uncommon for physicians to know of its existence. Advice to sufferers: Get out of your chairs, stretch, and keep moving.

Chapter 9 - Splints page 141 Splints Splints are “Bite Plates” used to prevent clenching. They often do more harm than good.

Recommended Reading Pain Erasure: The Bonnie Prudden Way: How to Erase Pain in Minutes Without Drugs, and Discover the Wonders of Trigger Point Therapy The Trigger Point Workbook by Claire Davies Taking Control of TMJ: Your Total Wellness Program for Recovering from Temporomandibular Joint Disorder, Fibromyalgia, Whiplash, and Related Disorders