Why jaw tension is so common, and what you can do about it.
An increasing number of clients are presenting with forward head posture (FHP) and Temporomandibular joint disorders (TMJ)… a fancy way of saying jaw issues. This article will seek to explain what those issues are and what you can do about them!
Firstly…. What is Forward Head posture?
In normal anatomical position the ear sits in the midline of the body, (seen on the left, image A). In forward head posture (FHP) the neck and jaw protrude further forward, away from that midline (see the right, image A).
IMAGE A
When the centre of gravity changes as the head tilts forward, there is an unequal distribution of weight on the muscles, soft tissues (e.g. muscles) and bones that have to take up the extra load and support more than what they were made for. Muscles in the front of the neck lengthen and grow weak, while muscles in the back of the neck, upper back and shoulders tighten. (as seen in image B)
IMAGE B
But, what does this have to do with the Jaw?
When the head sits more forward than natural anatomical positioning (FHP), it places extra stress on some of the muscles of the TMJ (jaw). Some muscles are abnormally lengthened, while some unusually shortened. This irregular positioning of the head can lead to a build up of tension in the jaw, and TMJ disorders.
What are some of the symptoms of TMJ disorders?
Pain/Tension/Tightness in and around your jaw and ear
Difficulty chewing or pain while chewing
Grinding teeth
Clenching jaw
Popping or Clicking sounds when opening and closing jaw
Tension in and around the face
Locking of the joint, making it difficult to open or close your mouth
What can you do about it?
While specialised jaw and neck massage can temporarily release symptoms and aid in the re-aligning of the spine to normal anatomical position, there is a lot you can do at home for free!
Firstly focus on your posture! Pull your scapula’s (wing bones) towards each other, your shoulders down and your jaw/head back.
Secondly there are some great light exercises and stretches to re align the posture, taking stress off the jaw.
These 3 are fantastic for your posture - https://www.youtube.com/watch?v=TqntS0NXtZc&fbclid=IwAR2BnR4UBIjpGsTRIVYgsyVxyYDRYRKQB0981WE99gFLFUjIdpLB46xZyDo&app=desktop
Upright chin tucks
Sit or stand with your best upright posture. Lengthening the torso and engage your core to stabilize the waist and rib cage. Relax the shoulder blades back and down.
As you tuck your chin, focus on lengthening the back of your neck as though the base of your skull is lifting towards the ceiling. Try to keep the movement at the base of your skull instead of further down the neck.
Hold for a few moments and release. Repeat 3 to 5 times. This can be done periodically throughout the day as often as you remember to fit it in.
Lying down chin tucks
Lie face down on a gym bench or bed with your head hanging off the end. Draw your shoulders away from your ears and open the collar bone, broadening your shoulders. Keep your navel drawn up towards your spine to engage your core.
Lengthen the back of your neck by reaching the crown of your head forward while drawing your chin up from the floor as your tuck it.
Hold for 5 to 10 sec. Relax. Perform 3 sets of 8 to 12 repetitions.
How to specifically release the Jaw
This video is hilarious, informative and has some great releases self massage techniques… that if done properly will put medicinal massage out of business!!! (you can skip to 2mins 30 seconds to get straight to the self massage techniques if their humour isn’t for you)
https://www.youtube.com/watch?v=7b73yE0U2t0
Of course if all this is too much work…. you know who to book for a massage!
We can release the jaw, neck and shoulders, open the chest and release hypertonic muscles with trigger point and deep tissue therapy, greatly improving posture quickly and easily (but definitely not painlessly!)
Thanks so much for reading! Please send us any feedback, results or opinions. We would love to hear and see how this advice has helped you!
Helena & Stephen
Medicinal Massage
BIBLIOGRAPHY
https://www.mayoclinic.org/diseases-conditions/tmj/symptoms-causes/syc-20350941
https://www.emedicinehealth.com/temporomandibular_joint_tmj_syndrome/article_em.htm
Liam’s amazing TMJ disorder article!