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Updated: Mar 28

Did you know that with stress-induced jaw tension, incorporating self TMJ massage techniques into your daily routine can significantly alleviate discomfort.

Let's explore simple yet effective methods that you can perform in the comfort

of your own home.

Before delving into self-massage techniques,

it's crucial to grasp the fundamentals of

TMJ disorders.

The temporomandibular joint, responsible for

jaw movement, can experience pain, clicking, or popping sounds, often aggravated by stress, grinding the teeth or misalignment.

Signs and Symptoms include difficulty opening and closing the mouth, neck pain and tension in muscles attaching to the skull, tenderness of the muscles of the jaw, tenderness over temporal region and TMJ pain.​

The Significance of Self-Massage

Self-massage empowers individuals to take an active role in managing their TMJ symptoms. It promotes relaxation, reduces muscle tension, and enhances blood circulation, contributing to overall jaw health.

Self TMJ Massage Techniques

Place 2 to 3 Fingers on Jaw Muscles

Begin by locating the jaw muscles on both sides of your face.

Gently place 2 to 3 fingers on these muscles, applying slight pressure.

Circular Jaw Massage

Using your fingers, perform circular motions on the jaw muscles.

Gradually increase the pressure as the muscles relax.

Cheek Massage

Place 2 to 3 fingers on the tight area of your cheek.

Apply gentle pressure and move your fingers in small circular motions.

TMJ Trigger Point Release

Identify trigger points by feeling for tender areas on the jaw.

Apply focused pressure on these points, holding for 10-15 seconds.

Chin and Jaw Stretch

Gently massage the chin in a downward motion.

Combine with a gentle jaw stretch by opening and closing your mouth.

Neck and Shoulder Massage

Since TMJ issues can be interconnected with neck and shoulder tension, include massage in these areas.

Perform circular motions and gentle stretches to release tension.

Heat Compress

For more treatment options to permanently fix your complaint try Headache & Tendon for rapid Neck & TMJ results, Brisbane & Sunshine Coast Clinics might be the solution.

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