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Exercises and Stretches

TMJ Disorder Exercise

Posted by Judith Winer on

Technique   • Make a fist with one hand, rest your chin on your fist • Slowly open your haw and with your fist provide counter pressure in order to prevent jaw from opening • The isometric muscle contraction should provide relaxation for the jaw bone (mandible) • Do not allow the jaw to click during this exercise   How Often?   Hold for ten seconds, repeat ten times, 3 times a day           EDUCATION MEMBERSHIP PLANS UNLIMITED ACCESS FROM $19.95/monthly          

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Jaw Exercise

Posted by Judith Winer on

Passive exercises should be done without causing pain. These exercises particularly help to maintain good blood flow to the muscle and joint. This in turn prevents the muscle from being stiff and disused.   Technique   • Stand in front of a mirror with head facing forward • Gently slide your jaw from left to right keeping the movement controlled and smooth   How Often?   Repeat 10 times, six times a day           EDUCATION MEMBERSHIP PLANS UNLIMITED ACCESS FROM $19.95/monthly          

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Pectoralis Stretch

Posted by Judith Winer on

    Technique   • Begin standing tall next to a wall or a doorway • Raise your arm so that your forearm is resting on the wall or door post • Make sure that the elbow is at a 90 degree angle • Holding this position gently twist your body slightly away from the door post / wall • You will start to feel a moderate stretch around the area of the chest   How Often?   Hold stretch for at 30-50 seconds. Repeat on opposite side, 3 times each side, three times daily          ...

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Rhomboids Strengthening Exercise

Posted by Judith Winer on

  Technique   Begin by lying on your stomach with your arms by your side Tighten your rhomboids by squeezing your shoulder blades together Slowly lift your arms and chest off the ground, keeping your neck straight Hold for 2 seconds at the top of the movement and then slowly return to the starting position The exercise may be performed with palms facing up or down.   How Often?   Perform 3 sets of 10 repetitions, once a day provided the exercise is pain free.           EDUCATION MEMBERSHIP PLANS UNLIMITED ACCESS FROM $19.95/monthly      ...

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Torso Twists

Posted by Judith Winer on

  Technique   • Start by lying on your right side • Bend your knees and extend your arms in front of you • Keeping your right shoulder touching the ground, open up your chest toward the ceiling as you bring your other shoulder toward the floor   How Often?   Hold this position for 20 to 30 seconds and repeat 3 times on each side, twice daily             EDUCATION MEMBERSHIP PLANS UNLIMITED ACCESS FROM $19.95/monthly          

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