The temporomandibular joint is arguably, the most complex joint in the body. Its has to accomodate a combination of hinging, gliding and rotary motions.
This series stretches some basic motions of the TMJ and, when done with measured speed and tension, balances the mechanism. If the ice-and-stretch method is used, it can offer immediate relief for many TMJ imbalances.
Do each stretch to the point of light tension and hold it for about 2 seconds. If you’re doing ice-and-stretch, four reps usually work well for each stretch. If you are not using ice and stretch, do 10-12 gentle stretches.
When using ice-and-stretch, ice along all of the areas of muscle shown in this illustration before starting the first stretch. It will make this process much more comfortable, faster, and more effective. Topical creams like IcyHot will irritate your eyes.
Open the mouth wide.
This stretches the temporalis, masseter and medial pterygoids.
If you get a single click on the first opening, it will often resolve with if this routine is used one or twice a day.
If you get repeated clicking, you should see your TMJ specialist for and evaluation.
Avoid this if you are having problems with your jaw locking in the open position. See a TMJ specialist for evaluation.
With your lips closed, shift your jaw to the right.
You should feel the tension on the right as it stretches the lateral pterygoid. If you want to get extra stretching, focus on more repetitions, not more force. This will make the last stretch easier and more effective.
With your lips closed, shift your jaw to the left.
You should feel the tension on the left as it stretches the lateral pterygoid. If you want to get extra stretching, focus on more repetitions, not more force. This will make the last stretch easier and more effective.
Protrude the jaw (underbite).
This stretches the diagrasticus and the retrodiscal tissue. Be gentle as this can feel sharp in the joint when you are too aggressive.
Avoid this if you get open locks and see your TMJ practitioner for an evaluation.
Retract the jaw (overbite).
This stretch focuses on the lateral pterygoid, but also stretches the deep masseter.
Reevaluate your range of motion and tension when opening.
This is should be easier and open wider with less pain and tension.
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This pain and tension under the shoulder blade may be the most common pain pattern that I see. It isn’t always the primary complaint as people have gotten used to the constant ache.
It is usually combined with this pattern in the upper neck, which creates upper neck tension to go with the shoulder blade pain.
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