Jaw Resource Library

Unfortunately, there is no quick fix or instant remedy for temporomandibular joint dysfunction (TMD) and craniofacial pain (CFP), however the most successful treatments focus on self-management and minimizing triggering factors.  The good news is a lot can be done on your own, and the more you can make this a daily practice the better your results.  Here are just a few options that may help provide relief or minimize instigating circumstances.

Click each pic for more information on how to address jaw symptoms at home. (MOBILE DEVICES: Click on top corner of pic, then click on dot to reveal info)

MEASURING JAW MOVEMENT:

Normal Range of Motion for the Jaw

Opening:  41-49mm or 3 fingerwidths; <25mm likely indicates the jaw is locked closed

Left and Right or Lateral Movement: 8-12mm

Forward or Protraction Movement: 8-12mm

When your numbers fall below these ranges, it’s time to increase self-care and schedule a tune-up.

measuring JAW movement

DEVICES & MOUTH/NIGHT GUARDS:

There are many devices out there, and some may actually provide some relief, but this is based on the individual and their circumstances.  One of the most common that people have been instructed to use is a mouthguard.  If you have ever been told you need a mouthguard, it is because there are signs of wear on the teeth due to clenching, grinding, or other compromise to the tooth surface.  Sometimes a mouthguard will have an ‘anti-clench’ feature, but the main purpose of this device is not to stop the clenching/grinding, but to protect the teeth when you do.  For some, a mouthguard may actually worsen symptoms, in which case the underlying cause should be addressed.

devices & mouth/night guards

STRESS:

Even though stress can feel like an abstract concept, its effects are very real and harmful to the body… especially the jaw.  While we often know the source of our stress, we cannot always do anything about it – which is ok.  When we cannot alleviate the causes of stress, we can certainly play with ways for how we manage it.  Whether a portion of our session is dedicated to a more relaxing, soothing style of massage, or we directly address the nervous system with craniosacral therapy, or we engage the vagus nerve with breath work, there are numerous ways to dial down the stress we have to deal with, both in and out of my office.

Breath work that you can do at home or even while you’re in the car may help.  As few as 3-5 breaths each day can begin to shift your nervous system into the parasympathetic, or relaxation, state.

Straw Breath – Inhale a full expansive breath, and purse your lips for the exhale, and proceed to blow through an imaginary straw.  To end the last moment or two of your exhale, open your mouth and finish your outbreath as if you are trying to fog a window.  Your exhale should last 2-3 times longer than your inhale.  Aim for a daily practice, if not more often, for a minimum of 5 breaths.

stress

STRETCHES:

As with all stretching, if it feels ‘wrong’ or painful - stop, assess, and don’t power through.  A ‘hurt so good’ level of pain is reasonable, but more pain does NOT equal more gain.  Make stretching a part of your daily lifestyle for optimal results.

Jaw – Take an inhale.  Then with your mouth open as wide as you comfortably can with your tongue sticking out and down as much as you can, think of a lion yawning, exhale as though you are trying to fog up a window.  (Your breath should be audible).  Repeat for 3-5 breaths.

Tongue – Place the tip of your tongue on the roof of your mouth (where you would for saying “No”) and slowly open your mouth, maintaining contact with the roof of your mouth with your tongue.  Slowly close.  Repeat 5 times.

Neck- While keeping your gaze forward, bring your left ear to your left shoulder.  Reach your left hand up and over your head, resting your left hand on the right side of your head.  The weight of your arm will gently invite a deeper stretch.  While holding this position take a few slow deep breaths and allow the neck/shoulder to release.  Then, turn your head to gaze down beside you, as if looking at an empty seat beside you.  Reposition your hand on your head and allow the weight of your arm to gently deepen this stretch.  Take a few slow deep breaths.  Gently return your head and neck to neutral, and repeat the above steps for the other side.  [Right ear to right shoulder, using the right hand to reach up and over to rest on the left side your head.]

stretches

STRUCTURE & POSTURE:

This is a BIG subject, and one worth investing in.  Unfortunately, it is too vast to cover properly here so I’ll offer the following considerations.  While retraining our posture doesn’t come as easily as we would like, we can do many passive things to help improve it.  For example, if you’re at a desk or in your car many hours a day, invest in ergonomic options that best serve your body.  It may be through lumbar support, different seat options, optimal alignment, pressing the back of your head into a high seatback, taking more breaks to mobilize the body, ensuring your vision/corrective lenses are not compromising your neck or eye strain, etc… By incorporating one or more small changes into your daily life significant changes will add up over time, and with minimal effort on your part.

structure & posture

SELF-MASSAGE:

During my intraoral sessions I will guide each recipient on how to perform this work on themselves… easier said than done.  If you’re not keen on the idea of noodling inside your own mouth, you’re not alone, and there are other options.  As with all massage, if it feels ‘wrong’ it probably is so stop, assess, and don’t power through.  A ‘hurt so good’ level of pain is reasonable, but more pain does NOT equal more gain.

Jaw – Place your fingertips in a line just in front of your ears and below the cheekbone.  Press in firmly as if you are trying to touch your hands together.  You can do two things at this point: 1) With pressure firmly applied, strip down to the base of your jawline, or 2) While applying stationary pressure, slowly open your mouth widely (but not forcefully), then reset and repeat.

Head – Place your fingertips in a line just in front of your ears and above the cheekbone.  Press in firmly as if you are trying to touch your hands together.  You can do two things at this point: 1) With pressure firmly applied, strip up towards the temple then reset and strip diagonally back over the ears, or 2) You can perform #1 while slowly opening your mouth widely (but not forcefully), then reset and repeat on the diagonal.

Neck – Begin by turning your head to one side and dropping one ear to your chest, as if you are trying to listen to your heartbeat.  There is a muscle that goes from behind your jaw/under your ear to the front center of your neck and this positioning makes it pop out.  Using your fingers, slowly squeeze this muscle at the upper attachment, by the jaw/ear, and hold for 2-3seconds.  Move down this muscle, stopping every inch or so, and repeat the slow squeeze at every stop.  Repeat for the other side of your neck.  *Turning your head to make the muscle bulge will provide space to avoid grabbing anything important in the neck.  If you are concerned, stick with stretching or consult with me.

SELF-MASSAGE

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