Got TMJ pain? Try this easy myofascial release technique on your jaw. This self-massage should be gentle and pain-free, so take your time and err on the side of doing too little at first! Disclaimer: This is meant for people who have been evaluated by a medical professional and would like to try self-massage as an adjunct to other treatment. If your pain is new or worsening, please see a doctor before attempting a self-massage regimen.
0:00 Introduction and disclaimer
0:45 What is myofascial release for TMJ?
1:23 How to do self-massage for the jaw, technique 1
3:50 The importance of the temples and temporalis for jaw pain and headache
5:30 Evaluating your jaw after the self-massage, reprogramming the nervous system
6:15 Self-massage technique 2, adding jaw movement
7:19 Avoiding making your jaw pop
7:49 How often to do this self-massage
Go slowly with this, and be kind to yourself. I recommend starting with one session per day of the first technique, adding the second technique only after you see how you tolerate this. If there is any pain during or after, reduce the pressure that you use. If there is still pain upon further attempts, please cease this self-massage regimen until a doctor is able to give you the go-ahead.
If you tolerate this well, you can add a second session before bed. Once your TMJ symptoms abate, feel free to go down to one session per day, or even less frequently than that. If you have any difficulty with this, leave a comment and we'll try to troubleshoot! Thanks for watching, and let me know what else you'd like to learn some self-massage for!
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