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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.

Arthritis: Why It’s Still Important to Exercise

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Exercise is powerful.  It can do many changes in our body, even deep within.  Exercise can alter the negative effects of arthritis.  It also helps to protect us from the secondary diseases and symptoms.

Exercises have many good effects on our bodies, especially to help combat and prevent us from getting disease.  Research has shown that exercise can reverse damage from disease such as diabetes and heart disease which is common among patients with arthritis.

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Arthritis:  Why it’s important to exercise

Do you really know how exercise can be beneficial, regardless of what type of arthritis or disease you have?  Here are explanations of the benefits of exercises from the smallest unit and to the whole system.

The cellular level

Exercise makes changes at the cellular level.  Our bodies have the capability of cleaning out our system through cellular cleaning.  It recycles and removes waste known as free radicals.  Poor health and aging increases these cellular garbage which causes tissue damage.  This leads to chronic diseases such as diabetes, cancer, arthritis.  Exercises will take out this trash at the cellular level, stimulating the cells and muscles to take care of this, and protect the body from damage.

Reduces inflammation

Long term exercise causes the body to reduce the production of  inflammation-causing proteins in the blood.  It helps reduce the tenderness and swelling around joints.  It doesn’t matter what type of arthritis you have, exercise will help reduce the inflammation and pain.

Sharpens your mind and gives you strength

Exercise has shown to improve blood flow to the brain and promotes production of new brain cells.  This will help protect you from neurological disorders of the brain such as Alzheimer’s and Parkinson’s disease.

Improves balance

As you exercise, your muscles get stronger, and the balance also improves.  The risk of falls are less, which is common arthritis patients.   Leg strengthening, and abdominal exercises always improves balance.  Tai Chi has been proven to improve balance with the slow controlled movements.

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Joint protection

Exercise helps strengthen the muscles around the joints affected by arthritis, and stretching helps improve flexibility.  This helps the joint to stabilize and get stronger.

If you have arthritis, you are susceptible to having other diseases such as diabetes, heart disease.  Exercise is going to help you become stronger, delay or even reverse the disease process.

If you are experiencing pain and swelling from arthritis, KTS Physical Therapy can help you.  Call us at (443) 906-6070 and ask how you can get started on a program in physical therapy to help you with your pain and swelling from arthritis.

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

Easing the Pain of Arthritis!

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arthritis KTS Physical Therapy-Severna Park

What Helps The Pain Of Arthritis?

Stretching targets muscle groups and also enhances joint mobility. Stretching your joints can greatly improve your daily routine by reducing the possibility of pain.

Arthritis is a difficult problem to deal with already. When you overdo it, you run the risk of a painful flare-up, and the possibility of your movement being more restricted than it would otherwise be.

To relieve your arthritis pain, consider a hot wax bath for your problem joints.

Suffering From Arthritis For A Long Period Of Time?

The longer you live with arthritis, the more you are going to have to find new ways to accommodate your condition. In order to continue doing as many of the things you love to do as possible, some changes may become necessary. It will make your journey a lot easier if you apply some of the pointers you learned in this article.

Try to remember to keep your pain relievers handy if you suffer from the pain of arthritis flare ups. Many pain relievers like ibuprofen can help relieve symptoms of arthritis flare ups in as little as 15 minutes. Make sure to keep a bottle of your most effective pain reliever close at hand.

Many people have found heat and cold treatments to be very good therapy for arthritis. Try using an old pure cotton sock filled with dry rice as an easy, mess-free method of applying either heat or cold.

You know that this is a chronic condition that becomes more complicated as the disease progresses if you are living with arthritis. It is a challenge to deal with the daily pain, limitations in your range of motion and fatigue that come along with arthritis. The tips in this article can help you to cope.

Vitamins A, C, and E as well as omega fatty acids are great ways to help fight against arthritic pain. It is not recommended that you start taking every vitamin known to man, Instead a good multivitamin or a couple of doctor suggested individual vitamins can do the trick too.

It is a challenge to deal with the daily pain, limitations in your range of motion and fatigue that come along with arthritis. If you suffer from the pain of arthritis flare ups, try to remember to keep your pain relievers handy. Many pain relievers like ibuprofen can help relieve symptoms of arthritis flare ups in as little as 15 minutes. To relieve your arthritis pain, consider a hot wax bath for your problem joints. Because the wax surrounds a joint completely and provides intense, penetrating heat, many arthritis sufferers find wax baths highly effective.

Be Wary Of…

Avoid putting too much pressure on your joints. Even if they are not hurting, you should still avoid lifting heavy things or typing on a keyboard for too long. You will have to make conscious efforts at first to protect your joints but very soon everything will become a habit.

 

KTS Therapy can help with the pain you are having caused by arthritis. Call us now to speak with a professional on how we can help!  (443) 906-6070

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

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