Corrective Exercise For Temporomandibular Joint Imbalance

Transcription

1 Corrective Exercise For Temporomandibular Joint Imbalance

2 Disclaimer: READ THIS FIRST! This information is not medical advice, and does not replace the diagnosis or treatment of a licensed physician. This manual and related content is for information purposes only. Always seek the advice of a medical doctor before beginning any health, fitness, or nutrition program. Any actions taken as a upon reading this manual and/or related materials is at your own risk. Sam Visnic, and all related affiliates and associates, assume no liability as a result of actions taken on your part.

3 Steps To Implementing Your Program 1. Watch all of the videos in the member section. 2. Take any essential notes on the movement techniques. 3. Pay particular attention to how to correct your posture. Work on this continuously whenever you possibly can. 4. Locate the appropriate corrective stretching and exercise routine in your manual. 5. Perform your corrective program daily, unless otherwise recommended by your healthcare provider. Commonly Asked Questions 1. Can I progress the exercises faster than recommend? You can do so, BUT ONLY after the first 2 weeks. I highly suggest following the program exactly as outlined, however, in come cases, individuals may be ready for the intermediate program right away. Keep in mind that this program was designed for the majority of individuals, whom need to start with the corrective stretches and beginner program ONLY. 2. What if an exercise or stretch causes me to feel worse? If ANY exercise or stretch causes you to feel worse, then stop immediately. Next, check to make sure you are performing the movement EXACTLY as instructed in the videos. Then, make sure you are relaxed as you do the motion. Many times, individuals with pain tend to tense up during movements in fear that they will hurt more, and have thus learned to guard. This can cause discomfort if it happens during movements. Lastly, you may decrease the range of motion or the intensity of the muscle contraction, which usually results in less discomfort. If none of these actions result in relief, then stop the routine and consult with your health care provider. 3. What if I have a specific condition related to my jaw, neck or spine? The Corrective Exercise Program for TMJ Imbalance was not designed specifically for individuals with conditions such as TMJ disorders, herniated discs, stenosis, or other degenerative conditions. However, it may be effective at providing relief, but there are subtle differences in technique that may be required to in order to provide further effectiveness. I highly suggest you share the information contained in the Corrective Exercise Program for TMJ Imbalance with your health care provider in order to make modifications that will work for your specific condition.

4 Corrective Stretching/Exercise Program Warning: Do NOT change the order of the movements! # Stretch/Exercise Repetitions Duration Rest 1 Side Bend Neck Stretch 3-6 each Hold for 20 seconds 2 Upper Trap Neck Stretch 3-6 each Hold for 20 seconds Alternate Alternate 3 Anterior Scalene and SCM Neck Stretch 4 Long Cervical Extensors Neck Stretch 5 General Release for Jaw Muscles 6 External Pterygoid Release 3-6 each Hold for 20 seconds 3-5 Hold for 20 seconds 3-5 Contract for 5 seconds, relax for 5 seconds 3-5 Contract for 5 seconds, relax for 5 seconds Alternate 5-10 seconds 5-10 seconds 5-10 seconds 7 Digastricus Release 3-5 Contract for 5 seconds, relax for 5 seconds 5-10 seconds 8 Coordinated Opening and Closing 20 Controlled motion None

5 Postural Correction 1. Imagine a hook under your sternum and lift up to the sky. 2. Retract your chin toward your throat and elongate your neck. 3. Pull your shoulders back and down. Diaphragm Release 1. Take a breath, then exhale and relax fully. 2. Breathe in just a bit of air, and pinch your nostrils while keeping your mouth closed. 3. Breathe in against your pinched nostrils for approx. 10 seconds. 4. Release nostrils and exhale fully. 5. Take 1-2 full breaths, and repeat.

6 Side Bend Neck Stretch 1. Perform postural correction. 2. Side bend your head (while making sure you can see both ears) until you reach the desired stretch. 3. Hold for the recommended 20 seconds. 4. Return back to start position and repeat on opposite side. Upper Trapezius Neck Stretch 1. Perform postural correction. 2. Side bend your head (while making sure you can see both ears) until you reach the desired stretch. 3. Move chin down toward the opposite chest muscle. 4. Hold for the recommended 20 seconds. 5. Return back to start position and repeat on opposite side.

7 Anterior Scalene and SCM Neck Stretch 1. Perform postural correction. 2. Side bend your head (while making sure you can see both ears) until you reach the desired stretch. 3. Tip head back and over the same side shoulder. 4. Hold for the recommended 20 seconds. 5. Return back to start position and repeat on opposite side. Long Cervical Extensors Neck Stretch 1. Perform postural correction. 2. With your teeth together, bring your chin down toward your chest until you reach the desired stretch. 3. Hold for the recommended 20 seconds. 4. Return back to start position for 5-10 seconds, then repeat.

8 General Release for Jaw Muscles 1. Place one hand on your lower jaw. 2. As you inhale (yawn) for approx. 5 seconds assist the jaw opening with the hand. 3. Exhale and relax your jaw back toward the closed position. 4. Rest 5-10 seconds, and repeat. External Pterygoid Release 1. Externally rotate your arms and place your thumbs together on your jaw. 2. As you inhale for approx. 5 seconds gently push your chin toward the ceiling. 3. Exhale and relax your jaw back toward the closed position. 4. Rest 5-10 seconds, and repeat.

9 Digastricus Release 1. Place your hands under your jaw. 2. As you inhale for approx. 5 seconds gently attempt to open your jaw against the resistance offered by your hands. 3. Exhale and relax your jaw back toward the closed position. 4. Rest 5-10 seconds, and repeat. Coordinated Opening and Closing 1. Place your tongue against the roof of your mouth. 2. Slowly open and close your jaw while keeping your tongue up. 3. You may breathe however feels most comfortable.