Treating TMJ Issues: Learn to treat your own issues on Zoom.

I am now offering Self-Treatment for TMJ Issues on Zoom, in case you are interested in learning to work in your own mouth to relieve your jaw issues.

You’ll share your symptoms and history, address your habits and other contributing factors, learn to release tension and stress from your system, and … learn to work in your own mouth, with guidance from a seasoned manual therapist who can speak your language.

The upside: You’ll save money, get a brief video recapping the intraoral skills to help you practice and integrate these skills, acquire several other skills that will help you relieve your own TMJ issues for the rest of your life, and have the confidence that you got this — NEXT!

How hard is it? If you’re not afraid to get your clean fingers wet or wear medical gloves, and if you can tell the difference between touching something hard and touching something soft, and if you are willing to go slowly with sensitivity, you can do it.

It’s often a revelation.

There’s no need to learn anatomical language. I can share that if you like, but most of the instructions are like this: ”slide the side of your index finger down your bottom molars on the opposite side…”.

Click to schedule your session.

What have you got to lose?

Treating TMJ issues: reducing daytime clenching

A new follower of my Facebook business page is working on reducing her daytime clenching.

Along with any kind of helpful stress-reducing practice (4-7-8 breathing, yoga, meditation, epsom salt baths, etc.), you can retrain your jaw and mouth muscles to be more relaxed.

Actually, you can retrain your entire nervous system to be more relaxed — and this may take several years of dedicated effort, including finding less stressful work along with committing to yoga, breath work, and/or meditation practices and other lifestyle changes. I plan to write more about resetting your nervous system in the future.

So for today, one step at a time: how to relax your jaw and mouth muscles when you experience daytime clenching.

The first step is to notice when you are clenching or grinding and deliberately move your teeth apart.

Next, do this to relax your tight jaw muscles: Circle the tip of your tongue on the biting surfaces of your teeth (upper and lower) 5 times in each direction. Gradually add some repetitions each time, up to 15, to help release the muscle tension of clenching by exercising the jaw muscles and tongue.

Then gradually reduce the number of repetitions to whatever it takes to loosen up.

Follow this by working to develop a new habit, because that’s what clenching is, a habit: Visualize a coffee stir stick turned sideways between your upper and lower teeth in front. That’s as far as you need to move your teeth apart.

Imagine your lower jaw hanging loosely from its hinges. Close your lips. You can give your jaw muscles a massage.

Let your tongue flatten and soften so the outer edges protrude slightly into the spaces between your upper and lower molars. Let the tip of your tongue rest gently behind your upper teeth.

This is the new relaxed resting position when you are not using your mouth. If you unconsciously begin to clench again, you will bite your tongue, and that will remind you to move your teeth back apart. (This was passed on to me by a yoga student of Maria Mendola in Tucson, and I want to give her credit.)

At first you will need to practice this a LOT and it will seem tiresome. Keep doing it anyway. Some days will be easier than others.

You may become aware that your clenching is related to suppressing speech. There are so many reasons we might do this: bad boss, difficult situation, consequences you don’t want, etc. Find a way to let those words out, even if just on paper. Discover your own truths.

Seek help if this level of change seems overwhelming.

When you have practiced unclenching and relaxing your mouth enough, one day you will notice that you did it without thinking about it. The old clenching habit may return under stress, but you’ve got the resources now to put it firmly back in the past.

If you can master this one simple change in habits, you can do almost anything. I’m wishing you success.