Hey everybody, it’s jo. i got an email from barry and he was having some tmj pain. TMJ stands for temporomandibular joint which is your jaw joint right there. And I’m gonna show you today just some simple stretches and strengthening exercises to get that TMJ feeling better. So we’re just gonna start off, you want to start off gently with these exercises, you don’t want to push very hard because this joint is small and it can get irritated very quickly. The first one you wanna do is you’re gonna use the palm of your.
Hand so you’re not pushing with your fingers, but you’re using just your palm. you’re gonna put your palm on one side, doesn’t matter because we’re gonna do both. And you gonna keep your mouth and teeth aligned. So the jaw stays in one spot, your teeth stay aligned so they’re not going back and forth like that. You’re gonna keep it nice and still and you’re gonna push your palm in that way. And just hold it in place. A nice little 5 second push. Good. See how my jaw’s not actually moving but I’m just putting gentle pressure on one.
Side. then after your do that maybe 35 times, 5 seconds a piece, then you’re gonna switch and do the same thing on the other side. So make sure you don’t just do one side and not the other side cause you wanna keep it even. The next one really simply, you’re gonna open your mouth just a little bit and put your fingers inside but make sure you don’t bite your fingers. You’re not biting, your keeping again your jaw still and pushing pressure down this time. So you’re gonna put your fingers in your mouth on your bottom teeth, and just.
Push down. see again my jaw’s not moving. i’m not stretching it open, i’m keeping it in one spot. Again just start off with about 5 seconds of gentle pushing and do that about 5 times. The last one is to stretch out the join back here. You’re going to put your palm on your chin and just push straight back. Again you wanna make sure that your teeth are in alignment. If your teeth are over here or over here and your moving it, you’re going to irritate that joint. So just palm on the chin. And relax your jaw. And push straight.
Back. so those are the exercises to strengthen and stretch out your tmj joint if you’re having some pain in your jaw. Just start off with about 5 seconds and then build your way up, but make sure your not pushing too hard. These are gentle stretches for that small joint in your jaw. If you have any questions, please leave them in the comments section. And if you’d like to check out some more tutorials go to AskJo . Be safe. Have fun. And I hope you feel better soon!.
TMJ Syndrome Home Remedies Health Tone Tips
Home remedies for tmj syndrome massage massage those jobs pain can come from muscle spasms massaging the job joins which lie just in front the ears will help relax tight muscles John exercises open your mouth as wide as you can without feeling any pain with mouth wide open move your job gradually to the right and hold for 10.
Seconds return to middle move your job gradually to the right and hold for 10 seconds returning your job to center and close your mouth repeat four or five times not using your right hand index finger chased the John hinge on your right side gently massage the muscles with the downward action have your finger.
Relax asian exercises exercise chris pine’s said iraq and bend your head forward for that the chain touches your chest interlock fingers are both your hands and place it behind your head pressure head back while you hints resist this backward movement don’t press too hard repeat this 35 times twice a day to relax your entire spinal cord.
This exercise is a very effective home remedy for tmj pain Sechin said iraq and open your mouth and a relaxed manner bend your head back to point your four head to the sky taking a deep breath and slowly exhale heated up heat is an excellent muscle relaxant use a heating pad or hot water bottle to ISE King John Mac and shoulder muscles.
%uh be careful to keep the heat low enough not to cause burns to the skin in the sensitive areas go cool it down ice packs placed on the job joints are excellent for relieving pain to combat both muscle tightness and pain you might also try alternating heat and cold treatments.
Apply heat for about 20 minutes followed by cold for about five or 10 minutes switching between the two until you achieve relief relax stress is a major contributor to TMJ problems relaxation techniques such as deep breathing year more progressive relaxation in which you consciously relax muscles starting with the head and breaking down the body to the field.
Can help ask an enjoyable hobby our regular exercise keep your body hydrated dehydration causes muscle cramps and Mark shoulders and mandibular joint it is therefore very important to keep the body properly hydrated not drinking enough water is one of the main causes of TMJ related cramps increase water intake to minimum.
Eight glasses a day or higher evenly distribute water intake over the entire day intake have excess water and short period of time can cause high graduation or water poisoning a good time rule is to drink at least two glasses of water every two hours during the day turn magnesium magnesium image who defected and Elaine TMJ pain like almonds.