Self-care is the most basic and fundamental thing you can do for your TMJ pain. This video is simple to follow and easy to remember after watching a few times. Try to spend at least 5 minutes per day doing th e techniques.
Self-Massage Video Tips
There are some tips from the video to keep in mind.
- Supporting the jaw is very important. Use one hand for support and the other for massaging
- Relax into your hand and craddle your head/jaw for greater relaxation.
- Stress can cause you to become hasty. Make an effort to slow down in doing the massages.
- Pressure point therapy is a component of self-massage; don’t skip it.
- Pressure should be in proportion to your pain and increased only as your pain levels allow.
- Creating pain to treat pain is a failed approach.
- Visualizing how you are actually stretching the muscle will help relax and enhance the process.
- Counting will help you apply balanced treatment throughout and will help you slow down your actions.
- Try the different massage techniques: fingertips, thumb knuckles or fist knuckles in all three steps to determine the best techniques for you.
The entire facial, scalp and neck muscles are affected by TMJ pain so you should treat all areas.
If you find an area that is particularly tender, you have found a trigger point. Lighten up your pressure and return to this area frequently. This will relax the muscle and increase the blood circulation in the area, which will promote the healing process.
If you experience pain or soreness at the trigger point the following day, you applied too much pressure or spent too long massaging the area. Don’t return to the area again until the pain and soreness have subsided.
Self-massage for TMJ pain is a great way to discover where you hold tension and even to learn what areas of the face, scalp and neck are the main sources of your tension. Once you learn more about your tension holding patterns, pay attention to daily routine habits that may be contributing to them.
Things as simple as the way you blow dry your hair, talk on the phone or read in bed could be greatly contributing to your TMJ pain.
The more time you spend exploring relaxation in your body, the less time you will spend experiencing pain. Plan how you will incorporate self-massage in your daily life. Set a specific time and place that you can commit to the practice and learn to enjoy this new healing habit.