I am so excited to share this video with you because the research is clear. When you are trying to help your TMJ dysfunction (TMD), self-care WITH postural training is more effective for correction and symptom relief than TMJ self-care by itself.
-Wright et al. (2000)
“A combination of exercise and manual therapy, correction of body posture, and relaxation techniques significantly alleviates jaw pain, restricted movement, and impairment.” -Nikolakis et al. (2001) state,
The combined method of rehab is needed because this posture/TMJ connection can present with symptoms like weakness in your deep cervical neck flexor muscles, jaw “popping”, jaw “clicking”, Forward Head Posture (FHP), trigger points in your trapezius and levator scapula muscles, orofacial pain, decreased ability to fully open your mouth, suboccipital tightness, ear pain, headaches and more.
Posture plays a crucial role in managing temporomandibular joint (TMJ) disorder, as it directly affects the alignment and function of the jaw. Proper posture helps maintain optimal alignment of the head, neck, and spine, which in turn reduces strain on the TMJ. When the head is held in a neutral position, with the ears aligned over the shoulders and the chin parallel to the ground, the muscles surrounding the jaw are better able to relax and function without undue stress. Conversely, poor posture, such as slouching or jutting the head forward, can lead to misalignment of the jaw and increased tension in the muscles responsible for jaw movement, exacerbating TMJ symptoms.
Furthermore, maintaining good posture throughout daily activities can alleviate pressure on the TMJ joint itself. For instance, sitting with proper spinal alignment while working at a desk or standing with even weight distribution can prevent unnecessary strain on the jaw joint. By minimizing stress on the TMJ, individuals with TMJ disorder may experience reduced pain, stiffness, and discomfort associated with the condition. Incorporating ergonomic principles into daily activities, such as adjusting the height of a computer monitor or using a supportive chair, can further promote optimal posture and alleviate TMJ symptoms.
In addition to promoting physical alignment, mindful posture can also encourage relaxation and reduce overall tension in the body, including the muscles of the jaw. Practicing techniques such as deep breathing, gentle stretching, and mindfulness meditation can help individuals become more aware of their posture and release muscular tension that may contribute to TMJ discomfort. By cultivating a relaxed and balanced posture, individuals can support the health and function of the TMJ, ultimately reducing the frequency and severity of TMJ symptoms.
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This is where this TMJ 5 video comes in. You are going to go through strong posture exercises that are core focused and strong posture exercises that address forward head posture. For these, it is best if you have a wall to lean against. Then we will do some of my favorite stretching and manual therapy movements for your muscles of mastication like your temporalis and masseter muscles. Finally, as the research indicates, we will relax and focus on gratitude.
Pair this with one of my other TMJ videos per day and, if you still need more help, book a telehealth or in-person appointment through my website by clicking “book online”
www.fieldsfamilychiro.com
0:00 Start
:10 Strong Posture Neck Retraction Exercises
2:40 Strong Posture Pelvic Tilt Exercises
4:30 Neck Lateral flexion Scalene and Pec Minor Stretches for TMJ
5:30 Isometric Strong Posture Neck Retraction Exercises
7:20 Wall Posture Lumbar Spine Imprint Exercises
9:20 Stork Posture Exercise with Open Mouth and Left Leg Up
10:30 Masseter Muscle Massage for TMJ
11:04 Stork Posture Exercise with Open Mouth Right Leg Up
12:09 Masseter and Temporalis Muscle Massage with Knuckles for TMJ
12:57 Occipital Lift Exercises
13:30 Platysma Muscle Stretch
14:38 Gratitude Meditation