5 Exercises for Jaw Pain

Sore jaw

5 Exercises for Jaw Pain

5 exercises that can relieve jaw pain. These exercises can reduce pain from the jaw and reduce symptoms, as well as provide better function in the area. It is easy to forget that you can exercise and stretch away jaw pain in the same way as in other parts of the body. If you have questions regarding exercises or training, please contact us via Facebook or YouTube.

 

Did you know that poor function of the neck and shoulders can also cause jaw pain? Scroll down to see more great training videos with exercises that can help your jaw tension ..



VIDEO: 5 Clothes Exercises Against Stiff Neck and Jaw Pain

Do you have both neck pain and jaw pain? Then the majority of your jaw tension may come from your neck. Many people do not realize that pain-sensitive neck muscles can reference pain to the back of the head, torso and jaw, as well as contribute to what is called neck headache.

 

Here are five movement and stretching exercises that can help you loosen up sore neck muscles, give you better neck mobility and reduce jaw pain.


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VIDEO: Strength Exercises for the Shoulders with Elastic

The neck, jaw and shoulders are gem friends - or, at least they should be. If one of the anatomical structures does not work properly, then this can lead to pain and malfunction in the other two.

 

Elastic training can help you regain normal function and strength in your shoulders and shoulder blades - which in turn can relieve both your neck and jaw from overload. Click below to watch the training video.

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Why does one get hurt in the jaw?

Many people experience jaw tensions and chewing problems due to a hectic everyday life - this is often due to tight muscles (i.a. large gum, masseter) and reduced joint motion in the jaw joint. When some muscles pull too much in one direction, there may be muscular imbalance.

 

Often this is referred to as TMJ syndrome, where TMJ stands for temporomandibular joint. Otherwise, you are encouraged to supplement these exercises with walking, cycling or swimming - as your body allows. Feel free to search the search box for more good exercise guides we have posted before. We recommend these, among other things the stretching exercises against the stiff neck, since the neck and jaw are directly related.

Pain in the cheek

1. "Tongue against mouth"

This exercise activates and trains an often underactive part of the jaw muscles, namely digestive muscle - which helps to open the jaw (if it is too weak, this can lead to us biting down too hard in everyday life and that tensions arise).

 

Close your mouth without biting hard - then let the tip of the tongue press against the roof of the oral cavity and hold the pressure for 5-10 seconds. Then relax for 5-10 seconds, before repeating the exercise over 5 sets. The exercise can be performed daily.



2. Mouth opening - with resistance (partial isometric exercise)

Place your thumb or two fingers under your chin. Then open your mouth slowly while gently pressing upwards with your thumb - you should feel that it gives you a slight resistance. Hold the pressure for 5 seconds and then close your mouth again. Repeat the exercise over 5 repetitions and 3 sets. The exercise can be done daily.

3. Mouth closing - with resistance (partial isometric exercise)

Place your thumb under your chin and two fingers between the area under your mouth and your chin. Gently push down while closing your mouth. Repeat the exercise over 5 repetitions and 3 sets. The exercise can be done daily.

4. Side by side

This exercise should be performed carefully, as lateral movement is not a very common part of the jaw's movement repertoire. Place something about 1 cm thick between the teeth and gently bite down - then move the jaw very calmly from side to side. Here you should only have small movements when you do the exercise. Can be repeated over 10 repetitions - with 3 sets. Can be done daily.

5. Forward movement of the lower jaw - with resistance

Place something about 1 cm thick between the teeth and gently bite down with light pressure. Then place three fingers against the chin and then move the chin slowly forward until the lower teeth are in line with the upper teeth. Do over 5 repetitions - with 3 sets. Can be done daily.

 

The exercises we have used are taken from the guidelines of Oxford University Hospitals and the American Association of Family Physicians - ie strong sources. If you are not sure whether you can do these exercises, please consult your doctor or clinician before starting with them.

 

Feel free to share this article with colleagues, friends and acquaintances. If you want articles, exercises or the like sent as a document with repetitions and the like, we ask you like, invite your friends and get in touch via get Facebook page here (in Danish). If you have any questions, just comment directly in the article via the comment field at the bottom of the article - or to contact us (totally free!) - we will do our best to help you.



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What can I do even for muscle and joint pain?

1. General exercise, specific exercise, stretching and activity are recommended, but stay within the pain limit. Two walks a day of 20-40 minutes make good for the body and aching muscles.

2. Trigger point / massage balls we strongly recommend - they come in different sizes so you can hit well even on all parts of the body. There is no better self help than this! We recommend the following (click the image below) - which is a complete set of 5 trigger point / massage balls in different sizes:

trigger point balls

3. Training: Specific training with training tricks of various opponents (such as this complete set of 6 knits of different resistance) can help you train strength and function. Knit training often involves more specific training, which in turn can lead to more effective injury prevention and pain reduction.

4. Pain Relief - Cooling: Biofreeze is a natural product that can relieve pain by cooling the area gently. Cooling is especially recommended when the pain is very severe. When they have calmed down then heat treatment is recommended - it is therefore advisable to have both cooling and heating available.

5. Pain Relief - Heating: Warming up tight muscles can increase blood circulation and reduce pain. We recommend the following reusable hot / cold gasket (click here to read more about it) - which can be used both for cooling (can be frozen) and for heating (can be heated in the microwave).

 

Recommended products for pain relief for muscle and joint pain

Biofreeze spray-118Ml-300x300

Biofreeze (Cold / cryotherapy)

 



Also read: - AU! Is it Late Inflammation or Late Injury?

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Also read: - 8 good advice and measures against sciatica and sciatica

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Also read: - 4 Clothes Exercises against Stiff Back

Stretch of glutes and hamstrings

 

Did you know: - Cold treatment can give pain relief to sore joints and muscles? Blue. Biofreeze (you can order it here), which consists mainly of natural products, is a popular product. Contact us today via our Facebook page if you have questions or need recommendations.

Cold Treatment

 

 

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Photos: Wikimedia Commons 2.0, Creative Commons, Freestockphotos and submitted reader contributions.

5 yoga exercises against Stiff Neck

Yoga Exercises for Stiff Neck

5 Yoga Exercises Against Stiff Neck


Are you bothered by a stiff neck? Here are 5 Yoga exercises that can help you with increased mobility in the neck and to reduce neck stiffness. Feel free to share with someone with neck complaints.

 

Yoga and yoga exercises can be useful when it comes to relaxing in tight muscles and muscles. Most of us sit too much in everyday life and this causes the muscles in the neck, back, hip, back of thighs and seat to become too tight. Regular stretching and movement can be a good measure to counteract stiff muscles and stiff joints. We recommend that these exercises be done together these strength exercises for the hip og back for maximum effect - as well as these adapted the strength exercises for the neck.

 

1. Urdhvamukhasvanasana (Scouting dog position)

scouting dog position

This yoga position opens up the chest, stretches the abdominal muscles and activates the back in a good way. Start by lying flat on the floor with your palms down the floor approximately in the middle of the ribs. Then pull your legs together and press the top of your feet pressed against the floor - at the same time use the force from your back, not your hands, to lift your chest off the floor - you should feel that it stretches slightly in the back - make sure you do not take in too much . Keep your legs straight and hold the position for 5 to 10 deep breaths. Repeat as many times as you think is necessary.

 

 

2. Uttana Shishosana (Yoga position for stretching the entire spine)

Heel to butt stretch

A yoga position that stretches the entire back from the lower part all the way up to the transition to the neck - muscles that we all know can be difficult to stretch in a good way. It stretches and gives more flexibility to both the lower and upper back. Stand on your knees and let your body fall forward with outstretched arms as shown in the picture - make sure you do this in a controlled, calm motion. Find the position where it stretches easily and hold for 30 seconds before repeating over 3-4 sets.

 

 

3. Marjariasana Bitilasana (Cat camel exercise)

Cat camel exercise

The cat camel exercise is a nice and nice mobilization exercise that gives more movement to the entire spine. It stretches and gives more flexibility to the back, chest and neck. It is a fantastic exercise for those who need to loosen stiffness in the neck and back. Start standing on all fours, then lower your back slowly to the floor before slowly, but firmly pushing your back toward the ceiling. Repeat the exercise for 8-10 reps over 3-4 sets.

 

4. Ardha Matsyendrasana (Rotational Exercise)

Ardha Back Yoga Exercise

This sitting yoga position provides increased flexibility and movement in the spine and back muscles - also generally recommended for the entire back. It can be a demanding exercise, so do not try this if you do not feel comfortable with the other exercises in the article. Take a deep breath and turn calmly to the side - do not jerk, but rather move very calmly to the side. Hold the position for 7-8 deep breaths and then repeat on the other side.

 

5. Viparita Karani (Legs stretched out along the wall)

Viparita karani

Viparita Karani is a yoga posture that gives the body a well-deserved rest while removing pressure from the neck and back. When doing this exercise, use a yoga mat and a towel for increased hip stability. You find out for yourself how much stretch is right for you - experiment with the distance to the wall and the angle of the legs. Try to keep your legs straight as you let your shoulders and neck sink back toward the floor. Gently pull your neck back and let your arms fall back with your palms up. Hold this position for 5-10 minutes while breathing calmly and controlled.

 

These are fine yoga exercises that should preferably be done daily for maximum effect - but we know that hectic weekdays do not always allow this, so we accept even if you get it done every other day.

 

Tip: Foam roller for more chest movement

Foam roller can be a useful and good tool for mobilizing the joints and muscles in the thoracic spine - which in turn promotes better movement to a stiff and sore neck. Good tip for you who need to "dissolve" a bit. For maximum effect we recommend this foam roller (click here - opens in new window) from Epitomy.

 

How often should I do the exercises?

It all depends on you. Find out what works for you in the beginning and build slowly but surely going forward. Remember that exercise can lead to tenderness in the beginning, as you actually gradually break down damaged areas (damaged tissue and scar tissue) and replace it with healthy, functional soft tissue. This can be a time consuming but very rewarding process. If you have a diagnosis, we ask you to ask your clinician if these exercises can be beneficial for you - possibly try yourself very carefully. We otherwise encourage you to be on the move and to go hiking in rough terrain if possible. We also encourage you to check out these strength exercises for the hips.

 

Feel free to share these exercises with colleagues, friends and acquaintances. If you would like the exercises sent as a document with repetitions and the like, we ask you like and get in touch via get Facebook page here (in Danish). If you have any questions, just give it a go Contact us or comment directly in one of our relevant articles for your issue.

 


NEXT PAGE: - Pain in the neck? You should know this!

Ask us - absolutely free!

ALSO TRY: - 5 Good Exercises Against Bad Shoulders

Kneeling push-up

 

Hurt i back og neck? We recommend everyone with back pain to try increased training aimed at the hips and knees as well.

 

TRY THESE EXERCISES ALSO: - 5 Good Exercises Against Sciatica

Reverse bend backrest

 

What can I do even for muscle and joint pain?

1. General exercise, specific exercise, stretching and activity are recommended, but stay within the pain limit. Two walks a day of 20-40 minutes make good for the whole body and sore muscles.

2. Trigger point / massage balls we strongly recommend - they come in different sizes so you can hit well even on all parts of the body. There is no better self help than this! We recommend the following (click the image below) - which is a complete set of 5 trigger point / massage balls in different sizes:

trigger point balls

3. Training: Specific training with training tricks of various opponents (such as this complete set of 6 knits of different resistance) can help you train strength and function. Knit training often involves more specific training, which in turn can lead to more effective injury prevention and pain reduction.

4. Pain Relief - Cooling: Biofreeze is a natural product that can relieve pain by cooling the area gently. Cooling is especially recommended when the pain is very severe. When they have calmed down then heat treatment is recommended - it is therefore advisable to have both cooling and heating available.

5. Pain Relief - Heating: Warming up tight muscles can increase blood circulation and reduce pain. We recommend the following reusable hot / cold gasket (click here to read more about it) - which can be used both for cooling (can be frozen) and for heating (can be heated in the microwave).

 

Recommended products for pain relief for muscle and joint pain

Biofreeze spray-118Ml-300x300

Biofreeze (Cold / cryotherapy)

purchase now

 

ALSO READ: - 6 Effective Strength Exercises for Sore Knee

6 Strength Exercises for Sore Knees

 

DID YOU KNOW: - Cold treatment can give pain relief to sore joints and muscles? Blue. Biofreeze (you can order it here), which consists mainly of natural products, is a popular product. Contact us today via our Facebook page if you need other recommendations tailored for you.

Cold Treatment

POPULAR ARTICLE: - New Alzheimer's treatment restores full memory function!

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- Do you want more information or have questions? Ask qualified health care professionals directly through ours Facebook Page.

 

VONDT.net - Please invite your friends to like our site:

We are one free service where Ola and Kari Nordmann can get answers to their questions via our free inquiry service about musculoskeletal health problems - completely anonymous if they want to.

 

 

Please support our work by following us and sharing our articles on social media:

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(Follow and comment if you want us to make a video with specific exercises or elaborations for exactly YOUR issues)

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(We attempt to respond to all messages and questions within 24 hours. You choose whether you want answers from a chiropractor, animal chiropractor, physiotherapist, physical therapist with continuing education in therapy, physician or nurse. We can also help you tell you which exercises that fits your problem, help you find recommended therapists, interpret MRI answers and similar issues. Contact us today for a friendly call)

 

Images: Wikimedia Commons 2.0, Creative Commons, Freestockphotos and submitted reader contributions / images.