Rapid Pain Relief for TMJ pain
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- เผยแพร่เมื่อ 15 ม.ค. 2019
- TMD and TMJ pain can develop from dental work, stress, and poor posture. Martha Peterson shows you how to slowly release tight jaw muscles through gentle, slow movements.
Interested in learning more? Martha's book Move Without Pain has tons of somatic tips, and our Fundamentals Immersion Course training weekends are an even better way to learn about somatic movement.
And f you have enjoyed our TH-cam content and would like to learn more about how you can treat chronic muscle pain from the comfort of your own home, check out our video lessons, attend an in-person Fundamentals Course weekend (offered worldwide), come to one of our many retreats, or sign up for our online classes. The links are below.
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God bless you!
I’ve had Bell’s palsy after the covid Vacsine and this is the first time in 2 years I found relief on my jaw that’s been out ever since 😢
Thank you so so very much!🙏🏻❣️
Thank you so much! I'm thrilled that I'm able to teach you something you can do to help yourself.
I was in enormous pain every evening/night from a day of stress and tension. At 4am one morning I found your video and it was instant relief. I've been using it for the past week and I can feel my jaw getting looser and less painful.
Thank you!
You're very welcome! I'm so glad this video helped you.
Brett how you feeling after 2 years can you give us an update
Incredible results. Very good instruction. Thank you so much!
You're very welcome!
Martha, I cannot praise you and your teaching enough! I took your online class with the Shift Network and it has been life changing. I touched my jaw last night and felt intense pain and tight muscles so I did this routine to help. Not only did it help, but I woke up this morning with my cheeks not sunken in! I thought my cheeks were so sunken in from weight loss but it was tight jaw muscles! Wonderful discovery! Thank you for your videos. This platform helps the teachings to be accessible for everyone. ❤️
Thank you so much for your kind words and feedback. You learned a lot in the Shift Network course and now you can apply it to your life and use these videos as a further support.
Who else watching this cause you can't eat solid food and can't open your mouth like me?
I would that you attend my Releasing Jaw and Neck pain class, taught online. Look for my teaching schedule under "Services" on the Essential Somatics website. In this class you will learn strategies to resolve your chronic TMD. This occurs due to stress habituation.
My tnd just got worse too. I can hear popping even when I swallow my saliva:/
@@evawiktoria2137 You might be working much too hard to do these movements. They are small and very, very gentle. The muscles of the neck, jaw, and face can get very tight and sore if you move with too much effort.
Do your back teeth hurt when you bite?
@@starlite7785 If they do I would suggest seeing a dentist and then determining whether your issue is teeth related or muscular. Work with a qualified Clinical Somatic Educator and you can learn how to release the tight muscles and figure out what kind of stresses in your life are contributing to your discomfort.
Martha, thanks so much for your instruction. As always, your explanations are so informative and simple to follow.
You're very welcome! Thank you for that feedback.
Really worked! Thanks a lot👍👍
You're very welcome. I'm glad it's helping.
Thank you. The pain is under control now.
That's wonderful! Keep exploring and learning.
Very helpful instant relief thank you so much
Wonderful! I'm so glad it helps.
I can not believe how much this just untightened my jaw. This is incredible!
When you begin to discover what can shift in your body, tension, and jaw movement when you pay attention, it's pretty incredible. That's what Somatic Movement is all about. Enjoy.
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Thanks for this, going to try it daily
You're very welcome! Consider coming to class as well. You'll learn a lot more about how to create a practice that you can do to keep yourself moving freely for the rest of your life.
Be well!
Wow this helped so much omg Thankyou
You're so welcome!
I think this is working for me. It’s been two days I’ve been doing it. Thank you. Will keep you posted on progress!
Excellent! Don't forget to address the center of your body and notice where your TMD tension may show up in the front, back, or sides of your body.
How you feeling now after two months ?
@@noelavalos2558 Great!
Thank u
You're so welcome!
I've had the zigzag upon opening/ closing for years now... im starting to notice caving in of my face to one side.
Thank you so much for this instruction!!! 🤍..I will be practicing daily
You're so welcome! It is amazing what happens when you start to pay attention - especially when you look in a mirror. Habits are that way: they have a way of becoming completely unconscious,. The beauty of this work is that it brings the unconscious habits of your nervous system and muscles back under your brain's conscious, voluntary control. I encourage you to come to our online classes and learn even more!
my mom sent me this and it worked so well , thank you !
You're so welcome.
Can the pain feel like a bad tooth
@@madhatter2863 Absolutely. I suggest that you do some research about what TMD (temporomandibular dysfunction) is. It very often feels like a tooth ache...
i already experience popping and tight jaw before but i just experience tmj headache this past few days..maybe because of continued using of face mask..but the very first time i tried your exercise it really worked for me and relieve the pain.
thank you so much. GOD BLESS.
I'm so glad! It's a challenge wearing a face mask all day (depending on the kind of mask), but at least you have a movement sequence that can help you release the tight muscles. Keep learning!
great
Glad you're enjoying it and learning something that can help you.
This video is enormously helpful. It really stopped my one side jaw pain. It had been hurting badly enough that I couldn't chew on that side at all, and chewing in general was uncomfortable. Now I can chew and enjoy my meals with no problem at all, and all I have is occasional mild discomfort/tension in the jaw, so it is more than 50% improved. I think this video has had a lot to do with the improvement.
Did it help with youre clicking ?
@@noelavalos2558 Yes! Hardly any clicking at all, I think it is good to do these exercises every day, maybe twice a day for a while, then when you are better you can do it less often.
@@f.b.8254 thank you very much
@@f.b.8254 how long did you have those symptoms and did it take awhile for it to go away ?
I'm so pleased that this video has helped you. Remember to now connect the movement of the center to the movement of the neck, shoulders, and jaw. The Flower is a wonderful movement that does that. Also consider coming to our classes or working with someone in person. Jaw pain stems from excessive stress, so addressing full body Sensory Motor Amnesia is the way to go.
This is my second viewing… I love these exercises . Following along with the video they get rid of my pain 100 percent. I’m not expecting any miracles as I have been told I have OA on the right TMJ. However, recent treatment at my dentist, where I had to keep my mouth open for a reasonable amount of time to allow for a filling, , left me with a skewed ‘bite’ for 2 1/2 weeks) resulting in discomfort on eating)and residential jaw pain on the left TMJ….now going on for 1 month (but improving spontaneously).
I will continue with the exercises as they are so beneficial for me. Thank you so much for sharing your knowledge. 🤗😘🥰
TMJ/TMD is a so common these days. It develops from stress, trauma, dental work...and it's critical to address the Red Light reflex as well. Remember that your brain organizes you as a system. If you're slouched and tight in the center of your body, your neck/jaw/tongue/head is connected to the pattern as well. The Flower is a great movement to do in addition to these explorations.
How’s you’re jaw can you give me an update and does it click still ??
@@noelavalos2558 Yes it still clicks - but moving it really helps. 😊
@@mariadillon860 nice back than before you did the excercises what symptoms where you having have you seen improvement can you eat a burger ? Just curious to know I have clicking but there’s times I’m scared to open wide
@@noelavalos2558 Sorry to hear that🙁 My symptoms have not gone away following doing the exercises . I get temporary relief only. If I get clicking I support my jaw joint by just pressing on it with my finger and the clicking goes temporarily. If I eat a burger it is generally a big Mac... I have to eat it in two parts and squish it down a bit. My jaw has never locked - I am thankful for that. Hope that helps you about 🤗
INSTANT RELIEF!!! WOW! THANK YOU
You're very welcome!
@@EssentialSomatics can i ask i just did this for 10 or 15 mins within couple of mins i got so overwhelmed i started top cry. i get really bad neck back and arm pain also and right in the centre of my upper back below my neck goes numb and i cant live like this much longer any advice please
@@Simlife101 how you feeling from youre jaw do you have clicking still and can you open mouth wide
My jaw has been popping since i was a kid i did this once and it no longer pops. Thank you
You're so welcome! It's amazing what happens when you re-educate the muscles of the face and jaw, isn't it?
Very good and beneficial explanation but more live demonstration is more useful and beneficial to sufferers of tmj .how many times each exercise is to be done .and daily how many times to do.
Come to some of our online classes and you can begin to learn a lot more about how to apply what you're learning in this and all the other movements on this channel. essentialsomatics.com/essential-somatics-online-classes
Remember that with TMJ/TMD it's a FULL BODY pattern of tension that is contributing to your discomfort. Begin to notice your center - whether you respond to life by hunching/slumping inward (red light reflex) or brace your center. This is very, very common. You must address the center with other basic movements like Arch and Flatten, Freeing Your Breathing, and the Flower. Then what you learn in this video will help you even more!
Hi just bought your book but doesn't seem to have the jaw exercise in it. What other exercises in the book would be good to do for the jaw and neck? Thanks x
No, there are no jaw movements in my book. Come to one of our "releasing the neck and jaw" classes online and you will learn a few other movements that should be done to complement this sequence. As i say in the video, it's important to address the center of the body as well.
If you have my book, you'll read that you are a system; it's NEVER one part of the body or one muscle causing the problem. There's always a PATTERN involved. With jaw pain it's often the Red Light Reflex. Arch and Flatten, the Flower, the Back Lift, Arch and Curl are all wonderful movements that help relieve jaw/neck pain because they focus on the center, first.
I hope this helps.
Thank you so much does it really work?
And why is is smaller side of my face the side that hurts more and feels tighter and also the side that clicks more?
I really don't know why that would be so for you. When one side of the jaw clicks you can be sure that your muscles are tight on that side. Yes, this exploration is very helpful AND you need to be sure to address the tension in the center of your body that contributes to - and in many cases is the root of - your jaw and neck tension.
Thank you this is fantastic. How does this help with teeth clenching? I don't realize I do this at night but I often wake up feeling tightness in my jaw plus my dentist tells me I am wearing down my molars.
If your teeth clench you are holding an excessive amount of unconscious tension in your entire body (not just your jaw muscles!). That tension develops due to lots of different kinds of stress. Watch the Three Stress Reflexes video on this channel to learn more and figure out which stress reflex(s) you are most stuck in. Come to our online classes and begin to learn to release the tension. I'm teaching a "releasing neck and jaw muscles" class in July!
I just want to share that I just followed along your demonstration, and after completing it my head and eyes feels more "open", if that makes sense.
@@camhands That's great - and it makes perfect sense. The eyes, mouth, tongue, and muscles of the face and head are connected neurologically, so you're experiencing some wonderful benefits. Thanks for sharing.
@@camhands Wonderful! It sounds like you're beginning to really access the movement and sense from within.
@@camhands do your molars hurt when you bite?
Hello--I have an issue with one of my discs not tracking properly. This arose gradually after trauma to a tooth by a dentist followed by increased clenching, tongue thrusting, malocclusion and difficulty chewing. I've created a hole in my mouthguard on side with more clenching and disc issue and feel like it may have caused me to clench even more. Is it safe to try your exercises in my case? I have already seen an osteopath for over a year.
It sounds like you have quite a lot of built up tension in your nervous system as a whole if you are biting a hole in your mouthguard. It can only help you to learn how to release those tight muscles by doing these movements slowly, very gently, and with awareness to what you feel. Tight jaw muscles are a form of Sensory Motor Amnesia which dentists don't work with. This is brain to muscle re-education. I teach a wonderful online class about releasing the jaw and neck. Look on the Essential Somatics website for this class, coming up this month (November) and come learn even more.
Hey, My trauma reflex pulled out the jaw out of alignment. I injured my ankle once then I lymped for a month. Ever since my right side has been tense and i feel my weight on right leg. And when I stand I feel my right waist is tighter than the left.
It sounds like you're stuck in a Trauma Reflex. There is much you can do for yourself to "unlearn" that and find balance.
I always recommend coming to our in-person events (the Fundamentals weekend immersion is amazing and you'll learn a lot!), or working with an ES-trained Clinical Somatic Educator.
Alternately you can purchase our video lessons (essentialsomatics.com/shop/) and learn more. I would recommend the Pain-Free Legs and Hips video. Address the imbalance in the center and your jaw and neck pain will begin to release. It's all connected!
i was crying so much in the last exercise i’m trying to do them but it hurts to bad on the right side of my jaw
You're probably working much too hard! Do this very, very gently. You might feel almost no movement at all; never force anything. I would also recommend you check out David Zemach-Bersin's Feldenkrais sequences for neck, jaw, and anxiety. They are very gentle and powerful. I teach them to my students in addition to what you see here. Less is more. It's all about awareness of what you're holding onto and where there is restriction that you're trying to push against.
Thank you so much for this and other videos you've posted here!! This single mom can't afford body work and these really help. Plus - sooo neat.
I found these instructions incredibly helpful. I have recently been experiencing TMD. How long does it typically take for the pain to subside after implementing these techniques?
It all depends. I don't know your background or daily habits of tension. Depending on what you do every day, habitually, it may take longer to resolve your TMD if you don't cultivate a sense of self-awareness and the ability to release and relax your entire body and nervous system (not JUST your face and jaw muscles). Martha teaches an online class about "Releasing Tight Neck and Jaw Muscles." Check the Essential Somatics website for registration.
@@EssentialSomatics how do you register? Is there a link ?
I have,partial dentures and a,splint can I still do theseim in the uk
Yes, you can do these gentle movements as long as you go for subtle sensing rather than "doing" the movements in a large range of movement. We teach a class about relieving neck and jaw pain (they're related!), so I highly recommend coming to some of our classes to learn more with an experienced teachers. We're all teaching online, so this is the best time to jump start your practice. essentialsomatics.com/essential-somatics-online-classes
Is it safe to do this excercise more then once a day? Ie 3 times: morning, afternoon, evening?
Thanks for asking. Less is more when it comes to working with the jaw. See my other comment about repetitions. In fact, I have a short video on this channel in which I answer this question. See to understand and notice what you're doing during the day to create a tight jaw and neck, address yourself from the center as well as from the periphery, and you will have a better idea of how often to do this movement sequence. Eventually you will become more self-sensing so you can self-monitor what you're doing and, in the moment, voluntarily release and relax out of your tension.
Come to class! I am teaching a "releasing the neck and jaw class this month" in which we explore this.
I Have same (tmj) problem. One side swelling and pain. With onr eye sidr also swelling. Please tell mr what to do
I would recommend working with a skilled practitioner one on one. They can help you in a way that will yield more rapid, long term positive results. Address the center of the body as well as the excess tension in your jaw muscles. You can find our certified practitioners on the Essential Somatics website.
Did you study Feldenkrais? BMC? Curious.
No, I am a Certified Clinical (Hanna) Somatic Educator. I studied with two of Thomas Hanna's original students, the late Marilyn Warnock and Karen Hewitt, CHSE. While BMC and Feldenkrais are wonderful somatic modalities, they differ from Hanna (Clinical) Somatics. CSE/HSE is the only method that uses pandiculation to target habituated muscle tension (the unconscious, parasitic patterns that Feldenkrais talks about) - which Hanna called Sensory Motor Amnesia - within the predictable full body stress reflex patterns.
@@EssentialSomatics interesting...was just curious because I'm a Certified Feldenkrais Practitioner and also Professional musician and so of course I saw so many similarities. I know about Hanna's work...wonderful!
@@mezzofeldenkrais6131 - yes, there are quite a few similarities. When you address SMA within the full body pattern (not just, let's say, the tight neck one gets from playing the violin, but the full body twist, shifting of the pelvis from sitting, and opposite side compensation) using pandiculation, it's extraordinary what one can learn. We have quite a few Feldenkrais practitioners studying with us at Essential Somatics. Musicians need this work, as does anyone whose livelihood (or avocation) involves repetitive action or physical posture.
Is constant dizziness and lack of balance when walking common with Tmj ? I have Tmj since having retinal eye surgery where my head had to be at an odd angle for about 90 minutes. Then, lying face down for 8 days. Have had neck and Tmj issues since then even with weekly chiropractic adjustment, heat, ice and home exercises.
Dizziness and a lack of balance can be neuromuscular in nature - what we call Sensory Motor Amnesia. Eye surgery can create muscular imbalance in the eye, neck, and jaw muscles. The eyes, jaw, and neck muscles are all very connected neurologically - and they're all connected to the center of your body!
David Zemach-Bersin has a wonderful sequence for eyes, jaw, and anxiety that might be helpful (www.movementandcreativity.com/neurological-balance#david-zemach-bersin-replay). I would also recommend that you come to my online class on "Releasing Jaw and Neck" tension (look on the Essential Somatics website). Somatic Movements address the pattern of imbalance and any kind of surgery can create tension despite the fact that the surgery may help structurally.
The video here will also help. Remember that you need to address the center of the body as well.
I just saw a ent and he said its allll related im always dizzy
@@rachelmtz7812 Oh yes - the entire somatic system that is you is interrelated. If there's tension in one part of the system it will affect the entire system.
I have it for years now. Is that still Tmj?
I don't know how it is for you, however tension in the face, jaw, tongue, and neck muscles can become chronic depending on how you live your life and whether your thoughts, actions, and emotions create tension. Life is a bodily experience, so even negative thoughts can create muscle tension; grinding teeth and tensing our jaw can become a habit. This is the red light reflex. We teach a wonderful class called "Releasing the Neck and Jaw." Check it out on the Essential Somatics website and consider attending. I think you'll learn a lot.
I have tmj on both side at the age of 14. What do i do now.. Please help
I suggest working with a skilled Clinical Somatic Educator to learn how you can address chronic tension in the center of your body as well as in your jaw and neck muscles. It's important to consider not only the physical tension in your body, but also the emotional/psychological tension that may be contributing to your TMD. There's a lot you can do to help yourself, but nothing takes the place of a good teacher to get you started. Look on the Essential Somatics website under "Services."
how do you do this when the muscles are in constant spasm?
If your muscles are in constant spasm they are in a state of Sensory Motor Amnesia. Less is more!! Go slowly, softly, using the least possible effort.
what if even a slow smooth movement produces a CLICK?
I can't speak to exactly how you're doing this movement since I can't see you doing it. My thought is, however, that you may not be breathing fully. When you know the "click" is about to happen, notice where you can breathe - move slowly, but not TOO slowly (glacially slowly can create tension!), and see what happens. What ELSE can you let go that is connected to the movement? Your shoulders? Your belly? Play and explore and see what happens.
How you feeling Robert any changes can you eat wide you still have the clcik
I get episodes of severe left ear pain and I have been diagnosed with TMJ. I don't have any TMJ pain or problems chewing. Is this diagnosis possible?
I can't accurately answer your question since I know nothing of your background, your daily movement habits, nor of how you stand, and move. I would explore the Somatic Movements that address the CENTER of the body (as I mention in this video) and see what the results are. I would also highly recommend that you work one on one with a skilled Clinical Somatic Educator (see our "Find a Practitioner" page on the ES website) and consider attending a Fundamentals Immersion (link above in the video description) in order to learn more about how addressing tension in the center of your body can help to relieve tension in the periphery (jaw, neck, shoulders, hips, feet etc) of your body so you can move as the integrated system that you are.
Hi Martha I have very chronically tight jaw muscles and I tried to do sideways glide but no movement. Can you help?
This just means that you've got a lot of tension in you nervous system - not only your jaw and face, but likely your neck, shoulders, and the center of your body. Yes, I can help. It's best to work with me one on one online. I can't give you specific advice here because I don't know your history and haven't seen you move. You can also start coming to our online classes and learn to resolve your SMA slowly, but surely, in order to make it easier to move your jaw. You are a system: address the whole system and you will restore your freedom of movement.
My jaw been tight for a week now I’m hungry do I just keep stretching
Stretching only makes muscles tighter. Pandiculation is what relaxes and softens them. You need to address the center of your body and the full body reflex pattern that is undoubtedly contributing to your inability to free your jaw. Come to class or work with a skilled Essential Somatics-trained practitioner who can help you restore control of not only your jaw muscles, but of your entire body.
Any improvement charle
I'm getting mostly ear stabbing pain from it 😪
I'm sorry to hear that. You may be working much too hard. Be extremely slow and gentle with these movements. Anything too vigorous with the jaw/facial muscles can create more tension than it releases.
I hope this helps.
Can chewing one of those jaw exercising silicones cause TMJ/TMD?
If you never relax your jaw muscles fully, then perhaps they could contribute to TMJ/TMD. Anything you do repeatedly can become a habit at the level of your brain and nervous system. If you choose to use one of those jaw exercising things I would recommend learning how to release the muscles you just exercised.
@@EssentialSomatics Thank you for quick reply
@@strix50 You're so welcome!
To scared to do these incase my jaw locks. Im in so much pain right now
You can also simply imagine the movements without actually doing them and your brain will send sensory information to the muscles as if you were moving. This is called Motor Planning. You can also do micro-movements as well which can help. Fear creates tremendous tension in the entire nervous system, so if you're afraid, just breathe and imagine the movements, first.
WORSE EXERCISES YOU CAN DO FOR TMJ DISORDER. This is my first time to write a comment on TH-cam I have been suffering from TMJ for the last 2 and half weeks but I was able to open my mouth up to three fingers after doing these exercises my jaw locked and i can only open it up to one finger. I have been having so many new symptoms such as eye pain headaches numbness and tingling in my eyes and my face and excruciating pain... Please dont do exercises if you want to get worse.
I'm so sorry that you experienced discomfort with this exploration. It sounds as if you might have done too much, too big. In the video I advise you to go slowly and be gentle - and be mindful that tension in the jaw is NOT just about tension in the jaw. It's very much connected to tension in the chest and abdominals (the Startle Response/Red Light Reflex).