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| Foreword | |
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| Preface | |
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| Acknowledgments | |
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| Introduction | |
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| What Is TMJ? | |
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| Who Should Read This Book? | |
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| How Do You Know If You Have a TMJ Disorder? | |
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| How to Use This Book | |
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| Replacing Hurtful Habits | |
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| From Hurtful to Healthy | |
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| The 10 Steps | |
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| Important Anatomy | |
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| The Temporomandibular Joints | |
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| Po TSB TLC | |
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| Summary | |
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| Step 1: Stop the Overuse and Abuse of Your Jaw | |
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| When Your Joints Break Down | |
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| What You Can Do to Slow Down Wear and Tear | |
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| Summary | |
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| Step 2: The Power of Posture: Learn How to Stand, Sit, and Sleep | |
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| Why You Want Good Posture | |
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| How to Assess Your Posture | |
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| Seeking Professional Help for Postural Problems | |
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| Put Perfect Posture into Practice: How to Stand | |
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| Put Perfect Posture into Practice: How to Sit | |
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| Put Perfect Posture into Practice: How to Sleep | |
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| Summary | |
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| Step 3: TLC: Teeth Apart, Lips Together, and Calm Your Muscles and Mind | |
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| The Harm of Teeth Touching | |
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| Bracing, Clenching, and Grinding | |
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| What You Can Do to Stop Bracing, Clenching, and Grinding | |
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| Retraining for TLC: Teeth Apart, Lips Together, and Calm Muscles and Mind | |
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| Summary | |
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| Step 4: Train Your Tongue and Swallow Carefully | |
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| The Resting Position of the Mandible | |
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| Tongue on the Roof | |
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| Swallow Correctly | |
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| Still Having Trouble? | |
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| Summary | |
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| Step 5: Breathe Well | |
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| Running Out of Gas | |
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| Chest Breathing Is Breathing Turned Upside Down | |
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| The Obstacles to Breathing Your Best | |
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| Assess How You Breathe | |
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| What You Can Do to Breathe Well | |
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| Seek Professional Help | |
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| Summary | |
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| Step 6: Care for Your Muscles | |
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| Myofascial Pain | |
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| Restore and Maintain, a Full Range of Motion | |
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| Fibromyalgia | |
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| Summary | |
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| Step 7: Care for Your Disks and Ligamentous Structures | |
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| Disks | |
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| Joints, Ligaments, and Hypermobility | |
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| Summary | |
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| Summary | |
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| Step 8: Halt Head and Neck Pain | |
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| Headaches | |
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| Neck Pain | |
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| First Aid When You Need It | |
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| Summary | |
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| Step 9: Reduce Stress and Begin to Exercise | |
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| Fight-or-Flight Versus Rest-and-Digest | |
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| What You Can Do to Reduce Stress | |
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| Regular Exercise: A Cycle of Success | |
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| Start Your Exercise Program | |
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| Summary | |
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| Step 10: Make Your Action Plan | |
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| What Do You Want to Change? | |
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| Choosing a Provider and Seeing a Specialist | |
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| A Plea to Parents and Health-Care Professionals Working with Children and Young Adults | |
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| Conclusion | |
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| Resources | |
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| Notes | |
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| References | |
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| Index | |