ESTIRAMIENTOS PARA LA ARTICULACIÓN TEMPOROMANDIBULAR

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En el último post hablé de las causas y síntomas de los trastornos en la articulación temporomandibular (ATM) y de los beneficios que tienen los ajustes quiroprácticos sobre esta articulación. Hoy explicaré algunos estiramientos que ayudan a relajar la musculatura relacionada con la ATM y, de esta manera, contribuyen a mejorar el movimiento de la articulación.

¿Qué estiramientos se pueden hacer para mejorar el movimiento y estabilidad de la ATM?

  • Abrir la boca sin forzar, mantener esta posición durante 5 segundos y después relajarla durante 5 segundos más.
  • Desplazar el maxilar inferior hacia el frente (como si fuera un cajón), aguantar la posición durante 5 segundos y relajar.
  • Mover la mandíbula hacia un lado, mantenerla 5 segundos y moverla hacia el lado contrario durante otros 5 segundos.
  • Llevar la barbilla hacia el pecho (con la boca cerrada) es decir, hacer flexión cervical.
  • Recorrer con la lengua: la cara interna de los dientes de arriba, barriéndolos uno a uno, hacer lo mismo por el filo de los dientes y, finalmente, repetirlo por la cara externa.
  • Repetir el mismo ejercicio con los dientes de abajo.
  • Chasquear la lengua contra el paladar.
  • Llenar de aire la mejilla derecha manteniéndolo durante 10 segundos. Luego repetir lo mismo en el lado izquierdo.
  • Masajear suavemente con los dedos las mejillas, presionar la zona de la ATM durante 5 segundos y relajar.
  • Recorrer masajeando en círculos a través de la piel toda la zona de la barbilla y de debajo de la nariz.

Hacer estos estiramientos un par de veces al día repitiendo cada ejercicio 10 veces contribuye a relajar la musculatura y a hacernos más conscientes de la tensión que acumulamos sobre la ATM. Como comenté en el último post, la tensión en la ATM tiene también mucha relación con la mordida por lo que si no termina de relajarse la articulación es recomendable acudir a una revisión en el dentista.

¿Conocías estos estiramientos? ¿Quieres saber más? Consúltanos tus dudas o pide cita en nuestro Centro.

 

In my last post, I spoke about the causes and symptoms of the temporomandibular joint (TMJ) disorders, and the benefits of the Chiropractic adjustments over it. Today I am going to explain some stretchings which can help to relax the TMJ’s muscles and furthermore, contribute to improving the joint movement.

Which kind of stretchings can you do for improving the TMJ’s movement and stability?

  • Open your mouth without forcing it, and keep this posture during 5 seconds. After this, relax it for another 5 seconds more.
  • Move your jawbone towards anterior position (like a drawer), hold this posture for 5 seconds and relax after it .
  • Move your jawbone towards right side, keep this posture for 5 seconds and then do the same with the left side during another 5 seconds.
  • Move your chin towards your chest (with your mouth closed), namely, bend your head to anterior position.
  • Touch the internal face of your upper teeth with the tongue, feeling them one by one. Do the same exercise again but touching the teeth’s edge and finally, the external face of them.
  • Repeat the same exercise again with the lower part of the teeth.
  • Click your tongue against the palate.
  • Fill with air your right cheek during 10 seconds and repeat it again in the left side.
  • Massage softly your cheeks with the fingers, putting some pressure on the TMJ’s area during 5 seconds, and relax it right after.
  • Massage gently in circles through the skin, all the chin zone and below the nose.

Doing 10 repetitions of each one of this stretchings two times per day contributes to relax TMJ’s muscles and to be more conscious about the tension that you might accumulate on this joint. Like I explained in my last post, TMJ’s tension has a close connection to the bite; so if you feel that you still have plenty of tension in this area it is recommended to visit your dentist before doing any stretching.

Did you know these stretchings? Do you want to learn more? Do not hesitate in consulting us or asking for an appointment.

 

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