♪Bob and Brad ♪
♪ The two most famous physical therapists ♪
♪ On the internet ♪
- Hi folks, I'm Bob Schrupp, physical therapist.
- Brad Heineck, physical therapist.
- Together, we are the most famous physical therapists
on the internet.
- In our opinion of course, Bob.
- Today, we're gonna talk about
the top three exercise, exercises for TMJ
Temporal Mandibular Joint Pain.
This is a disorder.
- Right.
- And this is an updated video.
We did this one in the past,
and now we're gonna improve on it.
Cause I'm sure the audio is poor on the last one, right?
- Right, Bob, and my hair was messed up.
There was a couple of things
(Bob laughs)
that I wasn't happy with.
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- Oh, yeah, here we go.
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What are we giving away, Mike?
Oh, nothing.
(Brad laughs)
We're giving away-starting tomorrow,
we'll be giving away something, right?
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- There you go.
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- Mmm, can't go wrong
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(sign clatters to floor)
- All right.
- All right, Brad, where're we at?
- TMJ. Tempular
(Brad stutters and laughs)
- Tempular Mandibular Joint.
It's talking about the jaw.
The jaw and the joint
that makes your jaw hinge and open and close,
and can you zoom in on that, Mike?
Now, if you've got a, what we call TMJ,
what really should be "TMD,"
disorder as apposed to joint,
is like this particular skull has.
TMD, it's got a disorder. You see that?
- [Bob] Yeah, look at that.
- It just opens up the joint right there
and then when he opens, it clicks.
Clicks, painful, earaches, headaches,
a number of things that are not comfortable.
Why don't you show a healthy TMJ brain?
- Yeah, if I remember right, Brad,
I actually think that
they actually slide a little bit and then rotate?
- Yeah, if you wanna get technical,
I think you're right.
- But, you can see this one's nice and smooth.
It's got a little bit of cartilage there,
and that's all in order and in place,
so this one, he's in good shape.
- Right, so what we're gonna do
is show you a few
- Got all of his teeth, too.
- Yeah.
(Both men chuckle)
A few things to strengthen the muscles
and help the mechanics of this
so that you can continue with your life
in a much more enjoyable manner.
- All right, let's get started.
- All right. So first thing, very critical, posture.
You need to sit up tall, shoulders back,
arch the back, bring the chin in.
- I think this surprises people, Brad,
because posture even affects your jaw.
Try to drink water or eat with poor posture
and you'll see right away
how that affects your throat
and it's the same with your jaw.
I mean, you really need to look at that,
probably the first thing.
- As well as your swallowing.
- Well, I mean, the body just works overall better
and this is just one section of it.
So what we need to do
is get that posture first.
One thing, this is interesting.
I need a chair, Bob, just
keep them entertained until I get back.
- All right, he's gonna get a chair,
well Brad's never prepared, so
(chair scrapes along the floor)
here we go.
- That didn't take long.
There's some muscles right back in here
that, if you stretch them with your hands,
I'll show you a little massage technique.
Just bend forward and pull them
right where the cervical spine
meets your occiput, or that muscle.
The "skull pan," if you will.
- [Bob] We call it the suboccipital area.
- [Brad] Yep, thank you.
And you don't have to spend much time doing this.
And then, once you get done with that,
then you get in your good posture
and then you're gonna do some chin tucks
and scapular retraction at the same time.
(inhales loudly)
And nice breathing, to make sure
you don't hold your breath while you're doing this.
You can do a little chin tuck here.
A lot of people when they do this,
they'll feel those muscles stretch additionally.
- What's nice about this is
it's not only an exercise, it's a reminder.
- There you go.
- So, you're working, do a couple chin tucks,
do a couple shoulder retraction exercises,
and you'll find yourself in the right position,
in a better position for the job.
- Right. So, once you get that,
you don't need to spend too much time on that.
Ten reps of that, and about ten reps of the massage.
Then we're gonna go into, this is simple
and you take the tip of your tongue and you put it
(muffles voice with finger)
right behind your teeth, your front teeth,
where the gum meets the teeth.
(Brad makes strange mouth noises)
- Right there, got it.
- You just hold it there, and then
you're gonna open and close your mouth halfway.
(Brad groans)
It's not a real hard
It's not a hard exercise.
- No, it's really easy to do.
You can do this one obviously through the day,
you know, you can do this in the car.
- Right.
And actually, there was a, you can do these six repetitions,
six times a day is recommended.
- So, quite often.
- Right, yeah.
- Okay, so. Takes a bit of work to get rid of these problems
because you develop them over time,
- Right.
- And you need time to resolve them.
- Right. And then we're gonna do
some isometric strengthening to the jaw muscles.
You're gonna put your hand right underneath your chin
and keep your chin, or your jaw, open about halfway,
and then you're gonna open your jaw
and you're gonna put resistance.
And you're gonna hold that for six seconds.
- So you're trying to open your jaw?
- Yeah.
- You're really not opening it.
I mean, it's already halfway open,
you're trying to open it further,
but you won't let yourself.
- Right. You're maintaining
an isometric contraction with opening.
And you do that six times.
And then you're gonna grab
where the part of your jaw comes over here.
Then you're gonna grab it,
and then try and close your jaw,
so teeth to teeth, but don't,
make sure there's space between your teeth.
- So again, kinda half-open.
- Yeah, and then try to close
but resist it with your hand and
(Bob groans and Brad laughs)
You make those little noises
and it sounds like you're working harder.
(Bob groans and Brad laughs)
- The other thing, when you're doing these exercises,
the opening and closing,
make sure the jaw is nice and aligned.
- Right.
- Don't have it, you know,
off to some one side or the other.
- Right, well it's just like this
- You wanna strengthen it so it's in the right position.
- Exactly, exactly. Now this next one,
we're gonna go right to left with isometrics.
And again, if these are painful in one direction,
you're not gonna do them that way.
You're just gonna do them to the pain-free side
- Gotcha
- And then go back to the painful side over time
and it should begin to get back in place
and be comfortable.
So, open the jaw again, hold here,
and I'm gonna push my jaw to the right,
but I'm gonna hold it. Six seconds.
And do that six times.
And then to the left, I mean,
we're not gonna do all six here. And do that.
Make sure you, you know, give it a rest
and open and close your jaw between the reps.
And do that
- Again, six times a day.
- Yep, you can do it up to six times per day.
You know, that's quite a bit for these resistive exercises,
I think the isometrics, you may fatigue out.
- Sure, but again, such an easy one to do
while you're watching TV, every time you see a commercial.
I guess nobody watches commercials anymore,
but anytime there's, you know, a break.
- What do they watch?
- They just
- Fast forward?
- Yeah, they fast forward, or they have Netflix
and there are no commercials.
- Yeah, that's what they do.
And so then actually. Ope, that's it, Bob.
- Yep, that's it.
- I thought we had one more, but?
- No that's real simple and, you know,
it's like any other joint.
If any joint's giving you a problem,
you strengthen the muscles around it
and it can help decrease the pain in that area.
- Right, right.
- So, the muscles take up some of the stress then
as opposed to the joint.
- Right. And again, just remember,
they should be pain-free.
If it's painful, like the pain you get from it,
then you wanna avoid that particular motion initially.
- And, if possible, you know,
get a partner like I do and let him do all the talking
that you give your jaw a rest.
(Brad laughs)
- All right.
- Thanks for watching.
- Take care.
(closing music plays)