Neck Stretches
IN THIS LESSON
This is an essential self-care technique for anyone who grinds their teeth or has been diagnosed with Temporomandibular Joint Dysfunction (TMD or TMJD). This gentle release can help alleviate jaw pain, tension headaches, and clicking or popping in the jaw.
Instructions
Step 1: Locate the Joint
The Temporomandibular Joint (TMJ) is located just in front of your ears. Place your fingertips on your cheeks in this area and open and close your mouth a few times to feel the joint move.
Step 2: Apply Gentle Pressure
Using the soft pads of your fingertips (or the heel of your hand), apply gentle, sustained pressure to any tender points you find in the thick muscle over the joint (the masseter muscle).
The pressure should be enough to feel a slight, therapeutic discomfort, but not sharp pain.
Step 3: The Active Release
While maintaining the gentle pressure, slowly open your mouth as wide as is comfortable.
Slowly close your mouth.
Step 4: Repeat
Repeat this slow opening and closing of your mouth 3-5 times on the tender point.
You can then move your fingers to a different spot and repeat the process. Continue until the tenderness has noticeably decreased.
