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3 Easy Exercises for TMJ Dysfunction

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There are many exercises that are taught in physical therapy for TMJ dysfunction.  I’d like to share these three EASY exercises for TMJ dysfunction that has worked the best for my patients.

Most patients complain of pain to the jaw.  It can radiate down the chin, up to the temple area and eyes and neck.  These exercises will help loosen up the tight muscles at the jaw and strengthen at the same time.

Exercise # 1

Chin Tucks

There is a proper way to perform chin tucks.  Begin by tucking your chin in to bottom of your neck as if you’re making a double chin.  Do not tilt your head down but instead move your head slightly backward until the back of your neck flattens out.  You should keep your head in a straight line with the spine while tucking your chin in directly into your neck. You hold this position for 5 counts, and repeat 5 times.  As you get better, you may perform this 2-3 sets.

For patient’s with TMJ dysfunction, this simple exercise is not always easy to perform.  However, many patients have said that once they do it right, it does relieve the pressure off the affected jaw.

Exercise # 2

Chin Tucks with Overpressure

This is a progression of Chin Tucks.  You simply perform the chin tucks as instructed above, and you place your thumb and index and middle finger on your face specifically under your cheek bones but closer to the nose and apply overpressure at the end of your chin tuck.  Hold this position for 5 counts, and repeat 5 times.  You may perform 2-3 sets as you get better.

This exercise helps relieve neck pain associated with TMJ dysfunction.

Exercise # 3

Chin tucks with Isometrics

Sitting up straight, you perform Chin tucks.  You make a fist and place it under your chin and try opening your mouth using the lower jaw, applying pressure on your fist.  Isometrics are contractions of muscles without movement.  Hold for 5 counts, repeat 5 times, and again may repeat 2-3 times.

This exercise helps relieve tension on the muscle at the affected jaw.

If you are experiencing TMJ dysfunction, we have highly trained therapists at KTS Physical Therapy that can help you relieve the pain with longer lasting effects.  Call us at (443) 906-6070 and make an appointment today!

By Jennifer Angeles (Updated: 06/14/2020)

Thoracic Outlet Syndrome (TOS)

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Thoracic Outlet Syndrome (TOS)

What is Thoracic Outlet Syndrome or TOS?  There are nerves and veins (neurovascular bundle) that pass thru the thoracic outlet, which is the space from the collar bone and the first rib.  When this neurovascular bundle gets pinched or compressed in the thoracic outlet, you develop thoracic outlet syndrome (TOS).  This is associated with:

  • pain, numbness, and tingling to the shoulder and arm
  • coldness of the fingers
  • neck pain

Thoracic outlet syndrome

Causes of TOS

Any condition that causes the muscle to enlarge in the area and compress the neurovascular bundle can cause TOS.  An extra rib, called cervical rib, can pinch on the bundle.  In rare cases, tumors can also compress the bundle.  Certain occupations can cause TOS such as those who have heavy use of arms against resistance like some construction workers, dentists, musicians that play the violin. Weight gain, obesity, poor posture, and poor sleeping posture are contributing factors.

Treatment

Physical Therapy can help with thoracic outlet syndrome.  Certain manual techniques and exercises to improve posture, and improve muscle strength has been beneficial.  In severe cases, surgery has been successful in treatment of thoracic outlet syndrome.

Do’s and Don’ts

  • Postural awareness and exercises
  • Exercises to the neck, shoulders, and chest
  • Do not slouch when working on computer; takes rest periods and and stretch to avoid tightening up of muscles
  • Do not sleep on stomach, or have arms overhead.  Try to sleep with arms to the side, and on your back
  • Reducing weight
  • Reduce or avoid heavy lifting

Call us at KTS Physical Therapy at (443) 906-6070 if you are have thoracic outlet syndrome.  If you have had surgery for thoracic outlet syndrome, we can also help you recover fast with our revolutionary treatment.  Our physical therapists can evaluate and plan treatment for you to help you with this problem.

TMJ Dysfunction

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What is TMJ Dysfunction?

The Temporomandibular joint is the connection of the jaw bone to the side of your face.  It enables us to eat, talk, yawn, chew.  When you have TMJ dysfunction, it is difficult to perform these motions and activities.  TMJ dysfunction is associated with:

  • pain with opening mouth
  • painful clicking of the jaw
  • causes headaches and neck pain
  • stiffness, and swelling at the jaw
  • change in alignment of teeth

tmj jaw pain

Who gets TMJ Dysfunction?

Anyone can get it, even with or without injury to the area.  It can happen if there is excessive grinding and clenching of the teeth.  Some occur when they are involved in traumatic injuries in auto accidents.  Stressful situations that cause you to clench your teeth also causes jaw pain.

Treatment

Most doctors and dentists do conservative treatment.  Some prescribe night guards which has been known to be beneficial.

What can you do?

Try to eat soft foods, avoiding hard ones.  Do not chew gum.  Avoid grinding or clenching your teeth.  Learn what situations or activities causes you to clench your teeth such as lifting weights, running, and some stressful situations.  Massaging your jaw can helps loosen up the tight muscles.  If there is swelling, apply an ice pack to reduce the pain and inflammation.

If you are suffering from TMJ dysfunction, call us at KTS Physical Therapy, (443) 906-6070.  You can talk to our therapists to see how we can help you with your jaw pain.  We have revolutionary treatment that can help treat your pain.

What Exactly is Physical Therapy?

Physical therapy is a medical science that specializes in helping a body relieve from pain, heal from injury, perform better in work/play/leisure. Pain relief is achieved with all natural means that involves no side-effects or drugs. Procedures such as the following:Pressure-Point Release In this procedure the therapist or clinical assistant searches for muscles that are actively in spasm or causing pain. They then push on the muscle for 1-2 minutes. Initially it will cause soreness but … More

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