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Total Wellness Plan by Dr. Robert O. Uppgaard, DDS

Dr. Robert O. Uppgaard provides a comprehensive program to prevent and recover from TMJ, whiplash, fibromyalgia, and related disorders. Learn exercises, treatments, and habits for improved jaw functioning and overall wellness.

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Total Wellness Plan by Dr. Robert O. Uppgaard, DDS

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

  2. Chapter 1: How to Understand the ProblemChapter 2: Exercises to Improve Jaw FunctioningChapter 3: Treating Referred Pain from Trigger PointsChapter 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 DisorderChapter 9: Splints

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

  4. Chapter 1 - Understand the Problem page 22Figure 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)

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

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

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

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

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

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

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

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

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

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

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

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

  17. 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.

  18. 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.

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

  20. Chapter 6 - Evaluate and Improve Diet and Exercise Habitspage 110 Exercise 2: 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.

  21. Chapter 6 - Evaluate and Improve Diet and Exercise Habits page 110 Exercise 3: 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.

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

  23. Chapter 8 – Fibromyalgia and TMJ Disorder page 121Fibromyalgia 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.

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

  25. 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

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