welcome everyone dr. Mandel here.
Jaw pain, facial pain, headaches, tinnitus, ringing in the ears, difficulty chewing even problems with your equilibrium?
All of these are tied in to TMJ temporal mandibular joint syndrome. The majority of TMJ problems are all directly related to the masseter muscle, those big thick muscles on both sides of the facial region. When you chew or clench your teeth together like this those muscles you can put your finger in, there you’ll feel those muscles contract.
the problem here is that when these muscles become excessively contracted you’ll start to develop these trigger points. these trigger points are like muscle knots they’re very tender it causes a whole episode of inflammation, that can cause referred problems to different areas. so as a result of TMJ problems you can have many different symptoms.
I’m sure that many of you have already seek medical treatment with your dentist or therapist or chiropractor. your medical doctor possibly events muscle relaxers. a bite guard you have been through the works you need to release those particular trigger points, stretch those muscles and allow them to strengthen. so follow along with these few exercises they’re going to make tremendous changes to help your TMJ problem.
the first exercise is I want you to take your tongue and put it behind the upper top teeth against the upper palate. push your tongue upwards and what I want you to do is I want you to open your mouth while your tongue is up against the upper palate. as you’re going to open and close open and close and you’re going to do that 12 times. this is what it will look like and when you do this exercise you’ll feel these muscles really contract.
the next exercise believe it or not is a chin tuck forward head posture pronated shoulders those muscles when they contract it has a direct effect on the tangent. that’s why imj problems can cause neck problems or even headaches. with the chin tuck we’re going to keep our chin level with the ground and we’re going to bring our chin straight back. like this from the front position straight back and you’ll hold it three seconds. you go back bring it back straight back three seconds and go back you’re going to strengthen the anterior neck flexors by doing that exercise. not only helping your TMJ but helping your forward head posture and now we’ll apply resistance to the chin while opening up our jaw we’ll do 12 repetitions. while you open the jaw slowly take your thumb underneath your chin push it upwards. as you resist as you open your jaw like this and then close and close close you’ll do 12 of those and now we’re going to do the opposite. we’re going to resist mouth closing we’ll take our first and second finger grab our chin well open our mouth and as we close our mouth we’re gonna grab our chin and pull it down as we resist mouth closing like this. open grab it and as I close my mouth I’m not going to allow my mouth to close that easy. so we’re gonna pull down like this open grab it one more open grab it pull down and you’ll do 12 of those.
the last exercise is I want you to put something between your teeth you can use a chopstick a pencil. we’re going to put it between our top and bottom teeth we’re going to glide our jaw from side to side like this. 12 times and then we’ll glide front to back about 12 times. that’s going to isolate those masters and other muscles within the TMJ to help support it, strengthen it and stretch it. it’s going to be done like this side to side keep it between the top and bottom teeth. then we’ll go front the back bringing our jaw forward and going back like this you’ll notice the object will move in different positions. that means you’re moving your jaw correctly and there’s one more little bonus I want to throw in to help break down those trigger points to release those muscles that potentially could be causing a lot of your TMJ symptoms.
well open our mouth and as we close our mouth we’ll take our thumbs put it in the front of our cheek and we’re going to push in and push backwards. so it’s going to look like this open close you’re close you’ll do this open again go back in front again push in and push backwards push firmly and one more open and the reason why it’s effective to open your mouth first is that we’re contracting those masseter and other muscles within the TMJ region. and while it’s relaxing we’re working those trigger points breaking it down as we’re cross by bring it so start doing these exercises daily. they’re safe and very effective this will help relieve a lot of your TMJ symptoms and get you feeling like you again please share this with your friends and family leave your comments below and most important make it a great day I’m dr. Alan Mandel.
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