TMJ Self Care

June 2, 2017

The great thing about TMJ dysfunction (if there is a great thing), is that the self care is extremely manageable. The only problem is doing it, and knowing what to do. I’ve been wanting to post my typical recommendations for self care so my clients have something to look back on when they need a refresher, or for anyone who might need some advice and/or would like to try to manage it on their own to see if it will make a difference. Below are simple TMJ self care exercises, but I’d advise anyone with TMJ issues to check with a doctor, dentist, or practitioner who deals with TMJ issues, as well as trying each exercise with caution. They’re very sensitive muscles, so try one or two exercises at first, and work very gently. You can always work up to more, but it’s easy to aggravate these muscles, so less is best, at least at first! IF you have any questions, feel free to get in touch. And good luck!

The Clenchers

Masseter Massage:

1.)Using the heels of your hand just below your cheekbones, make small circles down to your jaw bone. Alternatively, drag the heels of your hands from just below your cheekbones down to your jaw bone, opening jaw slightly as you go.

2.) Using the opposite hand-to-jaw (left hand for massage right cheek), place your thumb on the inside of the cheek and pull the cheek outwards from inside, or massage the inside of your cheek in small circles with your thumb and the outside with your fingers.

Temporalis Massage:

Using the heels of your hands, place them just above and in front of your ear and pull up on a diagonal (in front and above you). Continue this all around the top of your ear, pulling up and away from the ear.

The Grinders

Lateral pterygoid:

Using the same hand-to-cheek (right hand for right jaw massage), slide the tip of your pinky finger along the inside of the bottom jaw, between the cheek and the molars (so your pinky finger is on the outside of the molars, but inside the mouth). Follow the jaw bone up and on the inside of the bone as it gets closer to the back, finding a softer area around the joint. You may have to shift your jaw to the same side as the one you’re massaging to create a bit of space for your pinky, then angle your pinky finger toward the back of your head and slightly up until you find that soft spot that will probably be a bit tender. Relax the jaw so it’s like it’s pinching your finger between the two bones. There isn’t much to do once you’re hear, but gentle pressure for about 10-30seconds will do its own work. Nice and light on this one to effect the most change with the least amount of soreness!

Medial pterygoid:

1.)Using the same finger-to-jaw (right hand to right jaw), slide your index finger along the inside of the top molars. Continue just beyond the teeth until you feel a band of soft tissue/muscle running vertically from the roof of your mouth down. Using the tip of your finger, apply pressure on the muscle just below the roof of your mouth (the further down you slide along the muscle, the higher potential for gagging as the muscle lies right around your gag reflex). Again, just gentle pressure here is good, and nice and easy.

2.) Using the same thumb-to-jaw (right thumb to right jaw), hook your thumb onto the underside of the corner of your jaw, applying pressure. You can deepen the pressure and/or tilt your head from side to side so it’s creating greater and lesser pressure as your head moves over your thumb.

Anterior Neck Muscles

Sternocleidomastoid:

1.)Using opposite hand-to-neck (right hand to left neck), turn your head toward the hand that will be massaging your neck and grab the muscle with your thumb and fingers, like a larger muscle pinch. Bow the muscle out, pulling slightly away from the neck within your comfort level and hold for 30sec- 1min.

2.) Place the heel of your hand (opposite hand-to-chest), place just below the collar bone near the midline of your chest, or sternum/breastbone of the side you want to stretch. Tip your head back and diagonally away from the side you’re stretching until you feel a stretch on the front of your neck and possibly even in your inner ear, being careful not to over extend the neck (do this within your comfort zone, never forcing your neck back beyond its comfort level).

Tags: jaw massage, jaw pain, masseter, masssage, self care, self masssage, temporalis, TMJ, TMJ dysfunction, TMJ masssage

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