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TMJ Symptoms__________________________________________________ 5
Mouth, Face, Cheek, Jaw, Tongue and Chin Problems________________________ 5 Eye Pain and Eye Problems ____________________________________________ 5 Head Pain, Headache Problems, Facial Pain _______________________________ 5 Teeth and Gum Problems ______________________________________________ 6 Ear Pain, Ear Problems ________________________________________________ 6 Throat Problems______________________________________________________ 6 Neck and Shoulder Problems ___________________________________________ 6
Western Medicine Vs Alternative Medicine __________________________ 12 How The TMJ Help Program Works ________________________________ 13
We Will Work On Your Bad Diet ________________________________________ 13 We Will Work On The Bad Position Of Your Body ___________________________ 13 We Will Work On Your Stress And Negativity ______________________________ 13
About Magnesium ___________________________________________________ 14 Increasing Magnesium Levels The Easy Way ______________________________ 15 Magnesium-Rich Foods Or Magnesium Supplements?_______________________ 16 Stay Away From These Foods__________________________________________ 16 Different Ways To Take Magnesium _____________________________________ 16 Food You Should Eat As Often As You Can _______________________________ 18 Food You Should Avoid Like The Devil ___________________________________ 20 A Few Meals Ideas___________________________________________________ 21
Body Exercises_________________________________________________ 28
Exercise 3: Toes and Feet _____________________________________________ 29 Exercise 4: Calves ___________________________________________________ 30 Exercise 5: Hip Opener #1 _____________________________________________ 32 Exercise 6: Hip Opener #2 _____________________________________________ 35 Exercise 7: Spine Twist _______________________________________________ 38 Exercise 8: Shoulders ________________________________________________ 40
Exercise 18: Strengthen Your Tongue #1 _________________________________ 54 Exercise 19: Strengthen Your Tongue #2 _________________________________ 55 Exercise 20: Strengthen Your Tongue #3 _________________________________ 56 Exercise 21: Strengthen Your Tongue #4 _________________________________ 57
Jaw Exercises__________________________________________________ 59
Exercise 22: Jaw Massage #1 __________________________________________ 59 Exercise 23: Jaw Massage #2 __________________________________________ 60 Exercise 24: Jaw Stretching #1 _________________________________________ 62 Exercise 25: Jaw Stretching #2 _________________________________________ 63 Exercise 26: Strengthen Your Jaw #1 ____________________________________ 64 Exercise 27: Strengthen Your Jaw #2 ____________________________________ 65
Conclusion ____________________________________________________ 71
TMJ Symptoms
As a TMJ sufferer, you probably have done a lot of research on the topic and you know that suffering from TMJ doesn't only mean having strong pain in the jaw. Unfortunately, there are many more symptoms associated with TMJ and I'd like to highlight some of them here.
Throat Problems
Swallowing difficulties Tightness of throat Sore throat with no infection Voice fluctuations Laryngitis Tongue Pain
Do any of these sound familiar? If you have symptoms that are not listed here, please email me at contact@tmj-help.org and I will add them to the list.
TMJ Causes
The temporomandibular joint is one of the most complex joint in our body. The joint combines a hinge action with sliding motions as well as having bones that have rounded ends so that they glide in and out of the socket. This makes chewing, yawning, and talking possible. Cartilage and a small shock-absorbing disk cover the bones that interact inside the joint, which keeps the movement smooth. It is still unclear what causes TMJ disorder. However, there are common themes in the people who have TMJ disorder. These include the following conditions or behaviors that appear to influence TMJ disorder.
Trauma
Trauma appears to have the strongest association to TMJ disorder. According to the Journal of American Dental Association in 1990, 40% to 99% of all TMJ cases were results of trauma. This study defined trauma as a physical influence to the body that is abnormal. Examples include a blow to the jaw, whiplash due to a car accident, and/or surgery involving the mouth of jaw. Studies also found a correlation between TMJ disorder and people having experienced a car accident where the airbags had deployed. Trauma may also include an event which shocks the body. This can include a physical and/or mental experience which has lasting effects to the organism as a whole.
Bruxism
Bruxism is constant teeth clenching and/or grinding. Bruxism causes abnormal pressure on the TMJ area and may lead to ligament damage and wear on the cartilage lining within the joint, which may lead to the dislocation of the joints disk which can create the jaw to lock or pop. Bruxism usually occurs during sleep and often the sufferer does not realize that it is happening. Suffers may wake up without realizing they were grinding or clenching their teeth but may have sore muscles in the morning. Along with sore muscles they may also experience sensitivity and worn teeth.
Malocclusion
Malocclusion is a dental term describing when teeth do not make contact in the normal way. This may be due to poor fitting dentures, removal of teeth, advent of pre-molars, lack of posterior prop, wisdom teeth, chewing on only one side of the jaw, fingernail biting, and/or habitual gum chewing. People who have TMJ disorder may feel that their teeth do not fit together like they use to or that it is difficult for them to find a comfortable way to close their teeth or bite down.
Stress
Stress for many reason, can cause and/or exacerbate the tightening of muscles, particularly about the shoulder, neck and especially the temporomandibular joint. Our bodies have a natural way of breaking down the endorphins that are produced by stress but when the stress is constant or abnormal it can tighten the muscles so much that it shortens decreases their flexibility and can lead to misalignment throughout the area. This puts abnormal pressure on the temporomandibular joint and can lead to TMJ disorder.
Osteoarthritis
Degenerative joint disease is the deterioration of cartilage and loss of new bone formation at the surface of the joint. Since TMJ is a joint, it is prone to arthritic changes like the other joints in our body. Cartilage deterioration is a result of several biological and mechanical factors rather than a single entity. The most common cause of joint disease is normal aging.
Rheumatoid Arthritis
Rheumatoid arthritis is another degenerative joint disease and causes inflammation in joints. Children who have rheumatoid arthritis can also develop TMJ disorder. Like osteoarthritis, rheumatoid arthritis can cause a breakdown of cartilage and effect bones, deforming joints. Inflammation in the joints can cause painful sensations throughout the jaw area.
"Research has also shown that repositioning splints and disc repositioning surgeries in many cases actually caused the disc to further be displaced, even in patients who had been considered cured."
"Anyone undergoing surgical procedures is at risk for complications of surgery. Any surgical procedure poses a risk of infection and other complications, including reactions to anesthesia." "Pain alone is not a reason to undergo a TMJ replacement procedure; often, after surgery, the pain level stays the same or even increases. TMJ implants may also cause permanent damage. Some of these devices may fail to function properly or may break." "A review of the literature, however, indicates that surgery of the temporomandibular joint for the management of conditions causing chronic pain has a history of varied and unpredictable results." "The most common reason for unsuccessful TMJ surgery is a failure to eliminate the underlying cause of the problem in addition to the obvious pathology. Too often, the surgeon deals only with the immediate situation and fails to consider what initially led to its development. Unless the latter is done, there is a great risk of the same factors leading to a recurrence of the condition."
TMJ Diet
A Powerful Natural Item For Immediate Relief
A few years ago, I went to the health food store and decided to try two natural remedies for TMJ that I had learned about on the web: kava kava (for muscle relation) and magnesium. First I tried the kava kava. It did relax my muscles and my TMJ loosened and felt great but it wore off after 3-4 hours and it is too toxic to the liver to take more than once or twice a day anyways. Slowly the spastic muscle pain was getting worse and I figured I'd have to resort to Advil (again!) after I ate something. At dinner I took my usual vitamins including calcium, vitamin E, vitamin C, etc... The only difference was that I added 300mg of magnesium. I got busy with something on the computer so I didn't take the Advil right after dinner. As I sat there at the computer (something that usually worsened my TMJ pain), I felt my jaw muscles relaxing. The pain was literally melting away! I thought to myself, "did I take the Advil?" I couldn't believe it but the magnesium worked that fast! I keep saying to my husband, "it feels so good to not have pain!" the pain is not just dulled, it's gone! I am just so shocked that something so simple has helped me so much. It's wonderful to know that this is something that will not hurt my body, rather something that is actually beneficial to my body.
About Magnesium
Magnesium, abbreviated Mg on vitamin bottles, is one of the minerals that are too often overlooked by those seeking to improve their health. A deficiency in magnesium levels is suspected to be one of the causes of many health problems, including TMJ, migraines, headaches, and diabetes. Todays poor dietary habits very frequently leave many people without the USDA recommended daily allowance of magnesium. Those who subscribe to the idea that magnesium deficiencies are behind many common health problems feel that increasing a persons daily magnesium intake would lead to their overall improved health.
- 14 Copyright www.TMJ-Help.org - Katherine Page
TMJ is one medical condition that is associated with vitamin deficiencies, in particular, calcium and magnesium. The two vitamins are related in this instance because a person who is deficient in their magnesium level will find that their bodies regulate and metabolize calcium in a much less beneficial way, leading to a lower level of bone density. Maintaining bone health, and bone density, is especially important in older adults. Supplementing their diet to ensure that they are getting the recommended daily allowance of magnesium is a good way to do that.
Along the same lines, fortified foods are often advertised as being high in vitamins and minerals, but do not contain the proper recommended levels of magnesium. If you are deficient in magnesium, your doctor may recommend that you drink some soy milk. There are two reasons for this. Soy milk has a high concentration of magnesium, as well as phytoestrogens. The phytoestrogens are important because estrogen has been found to aid the body in properly absorbing magnesium, along with using it once it has been taken in. There is some caution to be taken here though. Soy milk should not be drunk in excess as you do not want to raise the body's estrogen levels too high. Doing so may create problems with the thyroid. If you find that you are deficient in your vitamins and minerals, but do not have time to cook healthy foods at home all of the time, there is something you can do to correct the problem. Seek out fast food restaurants that serve Mexican foods, which most likely contain beans that have been cooked and are digested easily. You might also order a baked potato; these can be found on the menu of many fast food restaurants. Many households have trouble with magnesium intake because the family members do not enjoy eating vegetables and other magnesium rich foods. A good way to combat this is to modify the foods to make them more appealing and more easily digested. Serving mashed potatoes versus boiled potatoes, smoothies instead of raw bananas, and soy milk instead of cow milk are all good ideas. Vegetable soups and broths, as stated earlier, are a wonderful source of magnesium and can be enjoyed by almost anyone.
Serving
1 medium 1 square 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup 1/2 cup 1 cup 1 cup 1 cup 1/2 cup 1 cup 1 cup 1 cup 1/2 cup 1 cup 1 cup 1/2 cup 1 sandwich 1 large 1 fillet
Mg Content
47 93 158 83 86 120 80 96 134 98 36 301 230 193 109 65 77 60 76 155 91 60 79 108 74
Fish, halibut, Atlantic and Pacific, cooked, dry heat Lima beans, immature seeds, cooked, boiled, without salt Lima beans, large, mature seeds, canned Lima beans, large, mature seeds, cooked, boiled, without salt Milk, canned, condensed, sweetened Muffins, oat bran Oat bran, raw Okra, frozen, cooked, boiled, drained, without salt Peanuts, all types, dry-roasted, with salt Pumpkin seeds Refried beans, canned Rice, brown, long-grain, cooked Snacks, trail mix, regular, with chocolate chips, and seeds Snacks, trail mix, tropical Soybeans, mature cooked, boiled, without salt Soybeans, mature cooked, boiled, without salt Soymilk, original and vanilla, unfortified Spinach, canned, drained Spinach, cooked, boiled, drained, without salt Spinach, chopped or leaf, cooked, boiled, drained, without salt Squash, acorn, baked Sweet potato, canned, mashed Tomato products, canned, paste, without salt added Wheat flour, whole-grain Yogurt, low fat varieties
1/2 fillet 1 cup 1 cup 1 cup 1 cup 1 muffin 1 cup 1 cup 1 oz 1 ounce 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup 1/2 cup cubes 1/2 cup 1 cup 1 cup 1 cup (8 oz.)
170 101 94 81 80 89 221 94 50 152 83 84 235 134 148 148 61 163 157 156 43 61 110 166 37
14 Foods To Avoid
Gum Carrots (any crisp vegetables) Gummy bears and other chewy candy Steak Ice Cubes Crisp, crunchy crackers Nuts, peanuts, corn nuts Bagels Chewy pizza crust and breads Hard fruit (whole apples, pears) Spare ribs (other chewy meats) Croutons (crisp salad fixings) Raisins and other dried fruit Popcorn, crunchy chips, sunflower seeds
Breakfast Ideas
Instant breakfast Soft cereals (oatmeal or cream of wheat) Eggs (cooked any way) Fruit (ripe, soft mashed or stewed) Applesauce Cottage Cheese
Dessert Ideas
Ice Cream Jell-O Anything blended Pudding Baby food
TMJ Exercises
These exercises are designed for people who have muscle related tension in the mouth, neck and shoulders, and experience pain in these areas. This overall sequence of exercises will help relieve the tension and reprogram the body to relax these areas. There will be some exercises that should be done several times throughout the day and others that you will do within the sequence to get maximum results. This eBook was written for you to become more aware of your tension and help you reprogram the muscles that are tensed. It is going to take some time and patience. The first thing is for you to become aware of your holdings and then practice letting the tension go. If you are committed, you will begin to see a difference. Make time for the exercises and your body will begin to feel relief. More importantly you will become more aware of your body, how stress affects it, and what to do to stay relaxed. Remember that it takes 14 days to make a new behavior a habit so mark your calendars and let's get started. There are several different types of exercises in this eBook. The categories include: Breathing exercises Body exercises Neck exercises Mouth, tongue & throat exercises Jaw exercises Relaxation exercises To start we are going to work on becoming more aware of our breathing. Here is why... When we breathe incorrectly, we end up startling our body and causing it to think that we are in trouble. Then we tense up. We can spend lots of time trying to figure out why we tense up. To fix it, our breathing is the first and most effective way to relax our muscles. I will teach you two breathing techniques and tell you why and when these should be used.
Breathing Exercises
What does your breathing trigger?
First we have to become aware of how we breathe. Place one hand on top of your belly and one hand on your chest. Close your eyes and breathe in fully. Notice which hand moves. Do you breathe into your heart center or belly? Think about this... Oxygen generates energy and circulation. When you breathe into your heart center, you raise your heart rate which can cause a flight or fight reaction in your brain that then triggers your muscles to think they need to tense up. When we breathe into our bellies, we take the energy deeper and it creates a soothing sensation that eases our bodies and mind into deeper relaxation. The first thing you will need to work on is becoming aware of your breath and to breathe into the belly instead of the chest.
Now the breathing: 1. Sit in a comfortable position and close your right nostril with you right thumb. Inhale through the left nostril for a count of 4.
2. With your right ring and little finger close your left nostril giving your nose a little pinch.
3. Keeping your fingers on the left nostril, lift your thumb and exhale through your right nostril for 4 counts.
4. Inhale through the same nostril (right) for 4 counts and then pinch your nose close. 5. Lift your right ring and little finger and exhale for 4 counts through the left nostril.
- 26 Copyright www.TMJ-Help.org - Katherine Page
6. Inhale for 8 counts through the left nostril, pinch, open the right side and exhale for 8 counts. Do 10 rounds of inhaling and exhaling for 8 counts. At the end of 10 rounds, place your palms facing up on top of your knees and take a few natural breaths in through your nostrils. Alternate nostril breathing should not be practiced if you have a cold or if your nasal passages are blocked in any way. Forced breathing through the nose may lead to complications.
Body Exercises
We shall start learning and practicing the body exercises from the ground up. In most cases, it is regardless how your TMJ started. You may find that some exercises give you relief while others seem to have no effect. I would encourage you to practice all the exercises for 5 days and then choose the ones that you feel give you the most relief. The program is designed to start with the lowest and longest muscles first and then work up. This is because tension in the muscles of our lower half directly affects the upper half of our energetic body and tension in one area directly affects all the other muscles and bones in the body. It will be important to comprehend this idea and to illustrate this, we are going to think of our body in terms of rubber bands and wood Imagine your muscles as rubber bands and your skeletal structure as wood. If one of the rubber bands were tight how would that affect our wood structure and the rest of the rubber bands? In our hips we have several important rubber bands. Imagine that in your calf you have a long rubber band that connects around your knee and hooks through several other rubber bands that connect up your spine. If that calf rubber band is tight it is going to pull all the other rubber bands it is connected to. See where this is going? As one rubber band pulls, the other rubber bands pull and so forth. Usually our tension doesn't start from the head down. It starts from our roots: our feet, our base, our foundation. We have to start here to keep the rest of our structure moving with ease. As you begin to do these exercises you will become more aware of what muscles hold the most tension. Throughout all exercises remember to engage the belly breath AND relax the jaw!!!
4. Roll to the left side of your feet and hold for 5 seconds remembering to relax your jaw.
Exercise 4: Calves
1. Go up to a wall and place both hands flat. Both toes should face the wall and stay in that position. Check your feet and see if your toes are programmed to face straight, out to the sides, or inward. Remind yourself that a misalignment anywhere in the body can throw everything else off.
2. Bring your toes to face straight. Take a little bend in your right knee and move your left foot back placing your toes on the ground while you are pushing the wall way from you. You are working on finding that spot where you are feeling sensation in the left calf.
3. Use a pulsing, up and down, motion into that calf 5 times and then hold the stretch for 10 seconds. 4. Now switch. 5. Come away from the wall check those toes. With slightly knees put some weight on toes and bring your heels slightly. and bent your out
2. Press the left knee out. You want to feel a stretch in your left hip. 3. If you need more of a stretch take your hands and place them on your right knee and pull that forward, making sure that you keep your spine flat on the floor.
4. Take 10 breathes here, breathing deep into the belly and then slowly out, imagining the air bringing length into the hip and breathing out tension. 5. Before switching sides, keep your legs in that position and drop them to the right side.
6. Look over to the left and close your eyes while thinking about something pleasant.
7. If smiling isnt painful, you can put a smile on and take 10 belly breaths.
8. Bring your knees back to the center and unhook them. Relax them down for a breath and switch sides.
2. Now stick your butt out behind you and place your butt back down. This helps align your spine and give you some more room for your hips to move.
3. Cross your legs and try to get your knees as close to being on top of one another as possible. If this is difficult then bring your feet away from the sides of your hips. This helps to adjust the spine and give you more room for your hips to move.
4. Lean over your legs while placing your hands out on the floor in front of you. Pull your heart center (chest) up so you flatten your back. It may feel like you are arching up.
5. If you feel like you can move forward more walk your arms forward but dont collapse the chest. Stop when you feel sensation in the top hip. 6. Take 10 belly breaths and then switch legs.
2. Slowly take the right knee to the left side keeping a 45 degree angle.
3. Face right and press your left shoulder into the ground.
- 38 Copyright www.TMJ-Help.org - Katherine Page
4. You can have your hands out to the sides or place the right hand on top of the left knee giving it some resistance. 5. Take 5 rounds of alternating breathing breaths looking to the right. 6. Inhale both knees back into the chest and exhale them down. 7. Switch and repeating on the left side.
Exercise 8: Shoulders
1. Stand and bend your knees slightly. Allow yourself to inhale fully while bringing your shoulders up to your ears. 2. When you cant inhale anymore hold your breath and squeeze your fists, shoulders, and jaw. 3. As you exhale let out an AHHHHH. Relax your jaw. 4. Drop your jaw, shoulders and let your hands spread open while bouncing your knees and shaking your arms down. 5. Think about getting the junk out. Do this 5 times.
Neck Exercises
Exercise 9: Lengthening The Neck
1. Sit up in a comfortable position. Find a place that you can rest your back on, either a couch or chair.
2. Use your belly breath and imagine breathing space into each vertebra between your shoulders and head. 3. Now every time you breathe imagine a string coming out of the crown of the head. As you inhale a strong force pulls the string up. When you exhale your shoulders and body relax down. Focus on this while you take 10 belly breaths.
2. Tilt your head, eyes looking forward and chin slightly facing up. Relax your jaw. 3. Pull your left hand down towards the ground. You should feel a nice stretch from the left side of your neck through the top of the shoulder. 4. Take 5 deep belly breaths and repeat on the other side.
2. Return to forward. 3. Take your left hand and place it on the left side of your chin.
4. Press your hand as you push your chin into your hand. 5. Count to 10. Think about relaxing your jaw. 6. Release your hand and look back over that left shoulder. Can you see further? 7. Take your chin to your left shoulder and feel the stretch up the right side of the neck. Think about the top of your head being very heavy and tilt it slightly back without moving your chin.
8. Inhale your head up and with an exhale drop the right ear to the right side.
2. Dont pull the neck but let gravity work its magic. Relax your jaw. 3. Enjoy this stretch and think about it lengthening the muscles that start from your hips. 4. Take 5 Deep Breathes. 5. Take a few moments, lift your head up and release your hands.
2. Softly seal your lips and relax your tongue. 3. Push air into the right side of our mouth.
4. Push the left side of your mouth in so that you are creating pressure in the right side.
5. Hold for 5 seconds and then relax. 6. Do this five times. Notice the difference between the right side and left side of your cheek. Switch sides.
2. Blow air into your mouth so that your cheeks puff out on both sides. The more you can puff out your cheeks out the more of an expansion youre going to get in those muscles.
3. Now control the air and circulate it from the left cheek, to the front, then to the right cheek.
4. Do this slowly noticing where you want to clench. 5. Now push the air out of your mouth sticking your tongue out and opening your mouth really really wide while dropping your jaw down. This is called the Lions Breath and it is used to exhale tension. Using it is another way to vocally exhale tension.
3. Read out loud exaggerating each word. All sounds will be challenging. Let the challenge be to not tense up your muscles rather than trying to pronounce the words. This exercise is to retrain our mouth to speak. It is great because we are lengthening those muscles that want to tighten. This will take some time but it will also be a good gauge for progress.
2. Using a circular motion go from licking your lips to the top front of you teeth. 3. Start in the front where the gums hit your teeth.
4. Go left and right 5 times. 5. Now try the bottom. 6. You will have to pop the fatty part of your tongue out as much as possible to get each tooth.
2. Point the tip down for 5 seconds and then up for 5 seconds.
2. Bring your jaw up slightly and relax the corners of your mouth. Make an AAAAA sound.
3. Bring your jaw up a little more and let the back of your tongue touch the roof of your mouth while the tip of tongue lay on the bottom of your mouth. Make an EEEEEEE sound.
4. Tighten your lips to form a very small O while keeping your teeth wide. Make an OOOOOOO sound.
5. Now keeping your lips in the O shape but shift your bottom jaw up and out slightly. Make a UUUU sound.
6. Put that all together AHHHHH, AAAAAA, EEEEE, OOOOO, UUUUUU.. 5 times
Jaw Exercises
You will be using massaging, expanding, and stretching techniques during the next few exercises. I recommend practicing these several times a day before and after everything especially before falling asleep and getting out of bed in the morning. The more the better!
2. Follow your right cheek bone up and apply pressure into those muscles. 3. Hold each tight spot for five seconds. 4. While doing this place your focus on your belly breath and the words that you had written.
2. Hold pressure in this spot for 5 seconds. 3. Then with pressure, comb those muscles in a downward direction following the jaw line.
4. Explore what areas feel the most tender or have lumps. 5. When you get to those areas, vibrate your fingers over them for a few seconds before continuing to pull the tension downward. 6. When you reach the bottom of the jaw line follow that to your chin.
7. Once at your chin, make a few circular motions with your fingers and return to the top. Every time you start a new round try to use a little more pressure. Complete 5 rounds on each side. It would be common to feel a headache or pressure in the middle of your forehead. If you do, BREATHE into this area and imagine relaxing it. Your breath is going to be your best remedy to releasing tension. You should stop at these tender spots and BELLY BREATHE for about 5 relaxing breaths.
3. Inhale through your mouth and let a big sigh out. Think about it as the sign of tension easing out of your jaw. 4. Slowly come back to neutral and repeat steps 4 more times.
Now we are going to stretch the right side. 1. Move the jaw to the right side and hold for 5 seconds. 2. Return it to center and repeat 4 times till you master 10 seconds. 3. Continue repeat on the left side.
3. Practice this for 30 seconds. 4. Press your tongue to the roof of your mouth and swallow. 5. Repeat twice.
4. Practice this 5 times. When you spontaneously yawn, take on this position. Our yawns trigger our bodies that we need to relax. Stretch that jaw nice and wide and let out a big sign. DONT worry about what people are thinking... You are striving for relaxation NOT politeness.
Relaxation Exercises
There are many ways that people relax but some are helpful to their muscles and others are just ways that we distract from things. When we have powerful muscle contractions that become chronic we first have to become aware of what triggers those contractions. So during meditations/relaxation exercises the goal is to focus on one thing and one thing only. For those who have chronic muscle contractions the most effective thing to focus on is relaxation. Easier said than done! Here are a few easy practices you can do to start making your way from pain to a happier life. Each one is different but all can be used during our busy lives.
Conclusion
My hope is that these exercises will help your TMJ pain and ultimately cure it. If you are finding relief, we would like to hear about your story. Please contact us through the www.TMJ-Help.org website and tell us about your experience. If you have any questions, please don't hesitate to ask.