TMJ Exercises Stretches to Relieve Jaw Pain Ask Doctor Jo
Hey everybody, it's doctor jo.I got an email from barry and he was having some tmj pain.Tmj stands for temporomandibular joint which is your jaw joint right there.And i'm gonna show you today just some simple stretches and strengthening exercises to get that tmj feeling better.So we're just gonna start off, you want to start off gently with these exercises, you don't want to push very hard because this joint is small and it can get irritated very quickly.The first one you wanna do is you're gonna use the palm of your.
Hand so you're not pushing with your fingers, but you're using just your palm.You're gonna put your palm on one side, doesn't matter because we're gonna do both.And you gonna keep your mouth and teeth aligned.So the jaw stays in one spot, your teeth stay aligned so they're not going back and forth like that.You're gonna keep it nice and still and you're gonna push your palm in that way.And just hold it in place.A nice little 5 second push.Good.See how my jaw's not actually moving but i'm just putting gentle pressure on one.
Side.Then after your do that maybe 35 times, 5 seconds a piece, then you're gonna switch and do the same thing on the other side.So make sure you don't just do one side and not the other side cause you wanna keep it even.The next one really simply, you're gonna open your mouth just a little bit and put your fingers inside but make sure you don't bite your fingers.You're not biting, your keeping again your jaw still and pushing pressure down this time.So you're gonna put your fingers in your mouth on your bottom teeth, and just.
Push down.See again my jaw's not moving.I'm not stretching it open, i'm keeping it in one spot.Again just start off with about 5 seconds of gentle pushing and do that about 5 times.The last one is to stretch out the join back here.You're going to put your palm on your chin and just push straight back.Again you wanna make sure that your teeth are in alignment.If your teeth are over here or over here and your moving it, you're going to irritate that joint.So just palm on the chin.And relax your jaw.And push straight.
What is sciatica Laser Spine Institute
My name is dr.Stefan prada.I'm one of the orthopedic spine surgeons at laser spine institute.At this time, i'd like to talk to you about sciatica.Sciatica, by definition, is pain down the back of one's leg.The symptoms of sciatica can frequently be caused by a pinched nerve in low back, or lumbar spine.Pinched nerves in the back can cause pain, tingling, numbness or weakness in the leg.If you have tried conservative treatment such as antiinflammatories, physical therapy, chiropractor, steroid shots, and you continue to experience sciatica and an.
Mri has shown some type of source for a pinched nerve, then the minimally invasive techniques at laser spine institute can help alleviate these symptoms.These techniques are muscle sparing, with through an incision of an inch or smaller, we get down to the offending area.By splitting the muscle and not cutting it, the patient has less pain and less bleeding and a quicker recovery.Through this small incision technique, we can remove the agent that is pinching the nervethe herniated disc, the facet cyst, the facet spur, the thickened ligament.All of these can easily be removed, freeing up.
Top 3 Exercises for Piriformis Syndrome
The first exercise that we are going to do is a piriformis stretch.There are 2 different variations that we use in the clinic.The first is laying down, bend one knee up.So if you want to stretch the right piriformis, you bend the left knee up.Cross the right leg over the left leg.Reach across with the opposite hand, the left hand, and pull towards you.You should feel this directly in your butt muscle, your piriformis muscle.In the clinic, we hold that for 30 seconds and we do 3 of them.One variation to that especially.
For people that have hip arthritis or hip osteoarthritis, we will do it this way put your hand here and press down.My personal preference is the first method but we have had a lot of people who like this as well.And they still get that buttock stretch.The second exercise that we are going to do is another piriformis stretch.This is a little more advanced especially for runners.How we do it is this start with your leg propped up.This would be to stretch the left piriformis.Left leg is up crossed over, then you can.
Lean forward.So definitely more advanced than the first one but on this we do the same thing, hold for 30 seconds and we do this 3 times in the clinic.The third exercise that we are going to dothe first 2 were stretching.The third one is going to be one to strengthen the piriformis muscle and this is the best one that i know of.It fires the piriformis in all 3 ways that it moves your hip joint.The first one is to turn your leg out.The next one is to lift your leg out.And it also extends the hip.So it.
Does all 3 of those.We call this the prone figure 4 isometric.What you do is you lay on a mat table or on a bench or on the side of a bed or a sofa.Lay on your stomach and position one leg off the edge, the leg that you want to exercise.Lock your foot behind your opposite knee then raise your knee up.You should feel this fire in your buttocks muscle pretty good.We do a 5 second hold.We start with 10 of these in the clinic.
When we are talking about piriformis syndrome, the first thing that we want to do is define what is the piriformis also we want to look at what is a syndrome the piriformis is a muscle in your rear.It attaches to the side of the tailbone.This would be a person standing facing that direction.This is the tailbone.This is the right half of the pelvis.This is the left half of the pelvis.The piriformis attaches to the front side of the tailbone and comes across and attaches over here to the top of your thigh bone.
Piriformis is a muscle syndrome which means a cluster of signs and symptoms with no known cause.With piriformis syndrome, there are 4 or 5 main causes.The most common is that there is an underlying pelvic issue where the pelvis isn't moving the way that it is supposed to.That puts extra pressure on the piriformis and that creates sciatic nerve problems.The one thing with piriformis syndrome the way that it is commonly used at least in our area of the eastern united states, is if the lumbar spine is ruled out,.
Pulled Groin Pain Stretches Ask Doctor Jo
Singing howdy y'all! no, i didn't just get off my horse, but i am having some groin pain.Hey everybody, it's dr.Jo, and today i'm going to show you some stretches to stretch out your groin.If you have a strain or a sprain.So let's get started.Okay, so the first stretch we're gonna do is a simple butterfly stretch.Now people who have a strain or sprain in their groin are probably not going to be able to be able to pull their heels very close to them.So what you want to do, you wanna put your feet together, and if you're out.
This far, that's okay, that might be where you have to start.But what you're gonna do is you're gonna take your elbows and put them on your inner thighs, and you're gonna push down and lean forward.If you're just leaning forward, you're not gonna quite get the stretch you need.So make sure you put your elbows on your inner thighs and push down, and you're gonna hold for 30 seconds and do this 3 times.Now if you are not getting a super stretch there, you can take your heels and pull them closer to you, and that will get more of a.
Stretch in there, but you still want to take your elbows and push down on the inner thighs.So the next stretch, you're gonna come up on your knees, and you're gonna take one leg and put it out to the side.The further you go out to the side, the more of a stretch you're gonna get.So i'm just gonna kind of start at about a 45 degree angle.If you're groin's really sore, the first thing you are gonna do is just go straight forward, and that will stretch it out a little bit, and you can stretch that 3 times for 30 seconds.
If that's not quite getting the stretch that you need, then you can go over to the side over your knee, and that's going to get more of a stretch in there.If that's still not enough, then you can take your leg all the way out to the side, and stretch out that way, and that's going to give you a good stretch.So you want to do that for 30 seconds, 3 times each.Alright, and the last one i'm gonna show you is going to be a lunge at a 45 degree.
Angle to stretch out that groin muscle.So if you want to stretch out your right side, your going to take your foot out at a 45 degree angle, so it's not going to be way in the front, and it's not going to be out to the side, but it's going to be at about a 45 degree angle.Point your toes that way, and you're going to bring your knee over your toes.So you're going to feel the stretch in here, and you will feel a little stretch on both.
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