(upbeat music) ♪ Bob and Brad ♪
♪ The two most famous physical therapists ♪
♪ On the Internet ♪
- Well hi there folks I'm Bob Schrupp, physical therapist.
- Brad Heineck, physical therapist.
- Feel like we are the most famous physical therapists
on the Internet. - In our opinion
of course, Bob.
- Okay Brad we're gonna talk about
the 10 best TMJ exercises to stop pain in your jaw.
That's temporomandibular joint disorder, TMD.
- Right they call it TMJ, but it's really TMD.
- Is the disorder. - Yeah, we're not gonna
worry about the details. - This is an updated video,
we did this one in the past,
and we're just, we're making it a little more condensed,
so it's maybe a little bit easier to follow.
- Right and that one had really poor volume,
so this one should be right back up in there
so you can hear us well.
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- Say no more Bob.
- So what is this from, Brad?
- Pardon? - Where'd you get
these exercises from? - Oh, (laughs).
Thank you, well, not the massage part,
but the rest of them are from
American Academy of Family Physicians,
for that TMJ pain, you know,
sometimes ear aches, headaches,
pain when you open and close your jaw,
clicks, pops, all those symptoms are common with this.
- The TMJ is right here and right here,
so any pain around this area can be
attributed to that quite often.
- So the first thing we're gonna do to approach this
is go after those muscles that are doing the work.
- I'm gonna stop talking
'cause Brad's gonna talk while I massage.
- Yeah that'll be something
that we haven't experienced before.
(laughs) Anyways, so we're gonna work on the,
the jaw muscle which is called the masseter,
and watch Bob as he does a fine job.
Can you hear that, on his mic?
- A little bit, fine. - That's all right.
So he's gonna work in that jaw muscle,
it feels muscle, make sure you're on the muscle itself,
not on the bone, and work those muscles up,
and then you're gonna go the opposite direction
and go down, there you go.
Feel good, Bob? - Yeah, it does.
- Yeah see, he's happy,
he's ready to get a little profile.
Now he's gotta look at me,
I don't feel comfortable now.
Anyways, so you can do that,
the length of time, it varies, you know.
If it feels good you can go longer,
then go up and get the temporalis muscle,
that's in the temple, that's why it's called the temporalis.
But that muscle is like a big fan
and that really does a lot of work
with closing that jaw as well.
You can, you know, feel it when you chew,
and we need to relax those muscles as well.
He's gonna go up-- - Up.
And going down. - And going down.
And then once you get done with that,
and it may be, you know, 15-30 seconds of each,
we're gonna do some circles,
and get right in there and you're gonna push.
You can see Bob, he's got his skins wrinkling up,
not just from old age either,
it's got to do with he's really working that skin
and getting into the muscle belly.
Also you can use your knuckles
and you can kind of roll your knuckles
like Bob is doing there, I can't do it on my jaw one
because of the mic, but there you go.
You can spend, you know, a couple, three minutes,
and you'll probably be fine.
So you get these muscles loosened up before
you do the exercises, it'll be a little more effective.
You don't have to do it that way,
but it could be a good idea.
- Did you miss me?
- Bob is back, very good.
Now the second one, take the tip of your tongue,
and you're gonna put it right behind your front teeth,
right where the gum starts and your teeth start,
right there on the gum, and then we're going to
open and close your mouth 10 times.
And you're gonna do it within comfort,
if it's painful when you get open more,
just keep it in a pain-free range.
We're done with this then we're gonna
go on to the next one, the tip of the tongue goes back
on the roof the mouth so it's back further,
and you start out with a half of a jaw open,
so open up halfway and close it six times.
And then you're gonna do that,
after that you'll open up as far as you can,
but maintain that position or your tongue
on the roof of your mouth, do that six times.
And understand these two,
do six times per day as well.
How you doing Bob?
- Good. - Yeah, you look
like a guppy. (both laughing)
Does he look funny Mike?
Anyways, go through that,
so yeah you probably are not gonna do these
in public or church or anything like that.
- Right, people will talk more about you than they do now.
- Now the next one's a strengthening exercise, isometrics.
You're gonna put your hand,
your thumb or your fingers like so,
open your mouth about halfway,
and then you're gonna open your mouth
but you're gonna stop that and do asymmetric,
is Bob out there? - Bob's out there, yeah.
- And push down and open and resist it for six seconds,
and you count to yourself naturally,
and then relax, and do that six times, okay?
You know if it gets sore or you get fatigued,
you don't have to do all six, listen to your body.
Now the next time you're gonna close
into an asymmetric close,
so grab that little bony part of your jaw,
some people have more of a protruding jaw there,
so work with what you got and close your mouth,
but prevent it and do an asymmetric close or your jaw.
And do that six seconds, up to six repetitions.
There you go, and if those muscles are getting
a little tight you can do a massage after that,
just to relax them.
And this next one's kind of fun,
if you have some tongue depressors,
or you could use popsicle sticks,
but they have to be dry, you know,
don't eat the popsicle and get it wet,
'cause they have to slide freely against each other.
You could start out with two or three, I might need four,
but you're gonna start out with a comfortable
number of them between and put them, right?
Bob, you're gonna have to do this 'cause I can't talk.
So between your teeth but you're not gonna
clamp down on it, it's just loose,
you may have to hold them with your fingers
so that they don't fall out,
and you're just going to take your jaw
and go forward and backward with your jaw.
With a gentle-- - Just your lower jaw?
- Yeah, just your lower jaw,
if you can move your upper jaw
you've got some amazing skill.
So Bob is moving his lower jaw forward and back
and you can just leave the tongue depressor,
slide against each other if that works,
but you're not biting on it,
it's just a gentle squish is all,
as we're moving that jaw and the tongue depressors
are just guiding it.
Is that working for you, Bob? - Yeah.
- Now you're gonna go same thing, right to left,
to get that jaw moving right to left.
All right we really can't do it and talk.
And 10 repetitions of each.
And last but not least of course,
we're gonna work on our posture.
'Cause posture of your head and shoulders
has a great deal to do with the mechanics of your jaw.
If you're slouched forward, head forward posture,
that does not do anything.
- Yeah try to drink a glass of water
with your head forward and slouched,
it's very difficult, honestly.
- Right, it changes everything in the throat,
as well as in the jaw.
And some people, it will affect more than others.
So shoulders back, good posture,
and we're gonna do 10 chin tucks.
Chin going in, and back,
so it's not down like this-- - Not up.
Just straight back. - Straight back.
Do the profile like this.
And those you can do as much as you want
but we like to recommend every one to two hours do it,
you know, five of them or so.
You can do it while you're driving,
when you're sitting at the computer,
when you're watching TV,
it helps to remind you of those, oh, oh, Bob--
- I used to make these as a kid all the time.
- Wow, broke right apart.
- Yeah, break into little Bobs, stick Bobs.
- All right well good luck with that TMJ,
and again, approach this, not too aggressively
'cause you will get those muscles tired easily,
it's amazing. - Yep, start it slow.
- Good luck. - Thanks for watching.
(upbeat music)