Pain Management

I've been seeing a physical therapist for my TMJ after many other kinds of treatment including accupuncture, a splint, TENS unit, 600 mg of Ibuprofen 3x daily, in addition to CBD oils. For some reason it was difficult to get a referral to a physical therapist for a long time from my primary care doctor. Here are the stretches I've been using that seem to work for TMJ:

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SCAPULAR RETRACTIONS

Keep your shoulder back and down throughout this exercise with elbows by your side. Squeeze your should blades together. Hold for 3-5 seconds, relax and repeat.

Repeat 15 Times 

Hold 5 Seconds 

Complete 2 Sets 

Perform 1 Times a Day


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SHOULDER ROLLS

Move your shoulders in a circular pattern as shown so that your are moving in an up, back and down direction. Perform small circles if needed for comfort.

 Repeat 15 Times 

Hold 2 Seconds 

Complete 2 Sets 

Perform 1 Times a Day  
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CERVICAL RETRACTION / CHIN TUCK

Slowly draw your head back so that your ears line up with your shoulders. 

 Repeat 10 Times 

Hold 2 Seconds 

Complete 3 Sets 

Perform once a day