TMJ Dysfunction -- East Greenwich, RI

The temporomandibular joint (TMJ) is the hinge joint of the jaw. We each have 2 of them located just in front your ears. Those who have dysfunction or pain in the jaw know exactly where it is located. 

When this joint becomes problematic it becomes difficult to open your mouth, bite and chew. The jaw often will click and pop. You may also have headaches. These symptoms can be due to many issues including muscle spasms, inflammation, or problems with the disc in the joint. 

One of the underlying problems associated with TMJd is loss of mobility in the upper part of the neck (suboccipital region) and associated postural changes in the spine. These issues cause the jaw to change the way it opens and closes. 

Physical therapists should be your go to person to address these problems with the jaw. Treatments include hands on techniques to relax the jaw muscles and correct the mobility issues in the jaw. They also address the underlying neck and posture issues with hands on mobilization techniques. PTs will teach self mobilization and postural exercises so that you can manage the TMJ dysfunction on your own. 

4 self treatment activities that may help if your jaw has not been problematic for too long would be:

• 1. Self massage:  to relax the clenching muscles. Laying on your back with a small pillow supporting your head place your tongue on the top of your mouth allowing your mouth to slightly open. Using your finger tips work in a circular motion at the junction of your jaw just in front of your ear. Move your fingers in forward and backward directions using light pressure. Then stroke down from your temple and cheek bone to the bottom of your your jaw bone gliding over the TMJ. 

• 2. Shoulder blade pinches: to help correct your posture. Sitting with your back away from the chair, pinch your shoulder blades back and down. Hold for 5 seconds. Repeat 10 -20 time

• 3. Chin tucks: to help correct your posture and improve neck mobility. Sitting with your back away from the chair, pull your head straight back keeping your chin tucked in.  Think of pulling your nose away from something that smells foul. 

• 4. Resisted jaw opening: to help relax the clenching muscles. Sitting or standing try to assume corrected posture by lightly pinching shoulder blades and tucking chin as described above. Place your fist under your chin. Gently open your mouth, resisting the movement with your fist. Hold for 5 sec. Repeat 5-10 times. This should help with reducing the tone of the clenching muscles around your jaw. 

If you need more advanced help in resolving TMJ issues please contact us at Tru-Care PT or call 401-884-9541.  If you are not in the East Greenwich area contact your local PT for further guidance. 

Yoga For Back Pain-- Part 2

Part II         Improving mobility of the lower body is also important in controlling back pain.

            Tightness in large muscles in the lower body are also very frequent causes of in low back pain. The most common culprits are the hamstrings (back of your thigh) and the hip flexor, a deep muscle in the front of your hip that attaches to the low back . The hip flexor can causes increased curve in the low back  and pulls your pelvis forward if it is tight. The hamstrings often cause a flattening of the curve in the low back and tilt the pelvis backwards when it is tight. This creates abnormal stresses upon the spine.

Why am I Taller in the Morning?

Ever notice that when you get into your car at the end of the day you need to readjust the mirrors? Somehow you are not sitting as tall as you did when you got into the car in the morning. Are you shrinking?

Well, yes, in a way you are. The discs in your back are cushions of sorts and they react to pressure. After a good nights sleep lying stretched out without compression on your spine the discs are full and plump. This makes your spine a little longer and taller. Once you are up sitting, walking and vertical all day gravity takes its effect and slowly compresses those discs. As they compress they loss a bit of fluid and and become a bit narrower bringing your vertebrae closer together. Essentially you are shorter than when you started your day!  

Over time our discs become "dehydrated" and are less plump and flexible. This is part of the reason that over our lifetime we may lose up to 2 inches or so. On average we begin shrinking at about age 40 and lose about a 1/4 inch per decade. If you are losing more height than that some other issues may be involved. You could be losing muscle bulk and decreased strength allowing for poor posture that can result in decreased height. Osteoporosis could also be a culprit as the bones lose density they can also compress. 

So don't be surprised when you need to adjust your mirrors. It's part of standing upright all day. If you feel you are losing more than the average be sure to check in with your physician or physical therapist to be sure there are no other factors involved. Try to keep yourself active, maintain your muscle tone and strength. These will keep you standing tall.

Visit Tru-Care for more information or call 401-884-9541

Self Assessment Yoga Style

Thanks for checking out our second post on Posture in the month of May.  Last week we told you what "optimal posture" would look like.  Today's article incorporates some self mobility, assessment and awareness to work on correcting your posture by sensing were you are in space.  Let us know how it feels when you get your self "stacked up right" (or is it "upright"!!!)

Standing Postural Assessment 2: You can also check your posture by bringing awareness to your body. Give it a try on your own, or come see Erin at our yoga classes Tuesday at 8 AM or Thursday at 7:30 PM. Stand with your feet slightly apart, placed directly under your sit bones. Shift your weight slightly forward and backward on your feet a few times. Then, settle with equal weight on the heel and ball of the foot. Next, shift your weight onto the inside and outside edges of your feet a few times. Then, settle with equal weight on the inside and outside points of the foot. Moving up, stack your knees directly over your ankles. Then hips over your knees. Check in!  Do you have equal weight on each leg?  Are you able keep muscles relaxed along the front and back of your legs? Now, bring your attention to your tailbone and pelvis. Your center of gravity is located here. Tip your pelvis forward and backward a few times. Then, settle so your tailbone is pointing down towards the floor directly between your feet and your belly is tightened slightly like you are zipping up a pair of pants. Continue by moving your attention up your spine stacking each vertebrae on top of one another. Now, turn your attention to your rib cage, gently rock forward and back a few times to feel gravity pull you in each direction.  Settle in the middle so your rib cage is stacked over your hips and you feel like your rib cage is floating effortlessly over your abdomen. Bring your attention to your shoulders. Shift your shoulder blades up and down, forward and back, then in circles. Settle with your palms facing forward, your shoulder blades gently pinching and your chest opening. Now move your attention up your neck, one segment at a time until you get to the base of your head. Gently tuck your chin so the crown of your head is reaching towards the ceiling and the base of your head is gently resting on the top of your neck.   Imagine yourself being pulled from the crown of the head along that "plumb line"  that we discussed in the previous post.  Lengthen out your body, reversing the effects of gravity. Stand tall and feel what it is like to draw awareness to your posture.

As always we hope the information is helpful in your daily pursuit of good health and improvements in mobility