Franklin Chiropractor | TMD Disorder Exercises
TMD Disorder Exercises. Patients often ask your Franklin Chiropractor “What caused my problem and how do I keep it from returning?” Sometimes the origin of a condition may be easily identified as an accident or injury. More often, your Franklin Chiropractor finds that the exact cause is more difficult to pinpoint because the problem was generated by a series of seemingly harmless events and circumstances (i.e. your posture, increased activity, mild repetitive strains, etc). Most conditions are started by a “recipe” of irritants rather than any single “ingredient”. Muscle, bone, joint and nerve problems begin when life’s physical demands exceed your bodies tolerance for those challenges. So, the answer to the second half of the “…and how do I keep it from returning” question is answered by increasing your flexibility and strength, so you can increase your “threshold” for future injury. When your injury threshold is greater than life’s demands-you win and stay healthy! Your Franklin Chiropractor has seen many different presentations of similar things and can help you determine the exact cause. The following exercises have been specifically selected by your Franklin Chiropractor to assist with your recovery and help minimize future problems. Exercises should be performed slowly and within a relatively comfortable range. Your Franklin Chiropractor asks you to maintain good posture and breathe naturally. Do not hold your breath. Unless otherwise instructed, stop any exercises that cause pain, or radiating symptoms. Phase I3. Cervical Retractions -Sit or stand looking forward with good posture. Tuck your chin to create a double chin. Hold this position for 3-5 seconds. Return to the starting position. Focus your vision on a spot on the wall to avoid neck flexion or extension. To progress, place a finger on your chin, and apply backwards pressure at end range. Imagine that your head is on drawer slides. Keep your mouth closed. Perform 1 set of 10 repetitions 3-10 times per day. Alternately, this exercise may be performed standing with your back against a wall. Your buttocks and shoulder blades should be in contact with the wall. Tuck your chin to make a “double chin” until the base of your skull contacts the wall, relax and repeat as directed. 4.Deep Neck Flexion -Lie on your back, with your head supported. Perform a “chin tuck” by retracting your head to create a double chin. Lift your head, bringing chin toward your chest without lifting shoulders- as though you are looking at your toes. Hold this position for 3-4 seconds. Lower your head and relax. Keep your teeth apart during exercise to decrease straining at the jaw. Perform 1 set of 10 repetitions three times a day. 5.Chin Depression – Begin in good posture with your ears directly over your shoulders. Place the tip of your tongue at the roof of your mouth, just behind your front teeth as if to say the letter, “N.” Slowly open your mouth while keeping your tongue touching the roof of your mouth. Make sure your chin does not protrude forward. Close your jaw and repeat 10 repetitions. Perform this exercise hourly or as directed
1.Cervical “Plus Sign” -Sit or stand, looking forward, with proper posture. Gently and deliberately ‘nod’ head up and down in a pain free range of motion Next, from a neutral position, tilt your head toward your shoulder from side to side. *Do not “roll” your head in a circle. Perform 3 sets of 10 repetitions twice a day. 2.Masseter Stretch -Begin sitting at a table with your elbow on the table and your forehead resting in your hand. With your other hand, gradually and firmly pull your jaw downward until resistance is felt. Lightly contract your jaw against the resistance of your hand for 10 seconds. Do not allow your jaw to move in a “closing” motion. Relax and stretch your jaw further downward. Lock into this new position and repeat one set of three repetitions twice per day or as directed Phase II The following Phase II exercises will be started at a later date as you progress. Do not begin Phase II exercises until you are directed to do so by our office. You will continue your Phase I exercises until otherwise directed. 1.Diaphragm Breathing -Begin lying flat on your back with your knees elevated and feet on the floor. Place one hand on your abdomen, and the other over your breastbone. Breathe in slowly and deeply through your nose. If you are breathing properly from your diaphragm, only the hand over your abdomen should rise, and the hand over your chest should remain still. Once you are able to breathe by moving only your abdomen, you may use your lower hand to lightly compress your abdomen as you breathe in, then relax the pressure as you breathe out. Alternately, you may apply light pressure to the sides of your lower ribs as you inhale. The ideal breathing cycle (while resting) is three seconds of inhalation followed by six seconds of exhalation. If you find that you are breathing out too quickly, you may try exhaling through pursed lips in order to gradually increase the length of exhalation. You should practice proper breathing in multiple positions; first, lying flat on your back, then sitting, then standing, and finally, while performing more challenging movements, like squatting with your hands overhead. You should practice 2 or 3 breaths hourly, and 10-20 breaths upon awakening and retiring. 2.Cat/Camel -Begin on all 4’s, keeping your back in neutral position. Keep your hands under your shoulders and your knees under your hips. Extend your neck and back at the same time into a “Mad Cat”position. Next, flex your neck and back at the same time to drop into an, “Old Horse” position. Repeat in a slow coordinated movement for 20 repetitions. Perform 3 sets of 20 repetitions twice per day, or as directed. If you have further questions don’t hesitate to call your Franklin Chiropractor and set up an appointment for a consultation to discuss this more!