Heal Your TMJ Disorder With 3 Simple Posture Exercises

What Is Bruxism?

Bruxism is a term used to describe the involuntary grinding or tapping of teeth against each other. It is often accompanied with a loud noise. It occurs when your mouth muscles are not relaxed properly due to stress, anxiety, pain, tiredness or any other reason. Some people may experience it only once in their life while others have it repeatedly throughout their lives.

The cause of bruxism is unknown but there are several theories. One theory suggests that it results from abnormal pressure being placed on the teeth during chewing. Another theory says that it could result from a lack of saliva flow into the gums which causes excess acidity in the mouth causing tooth decay. A third theory states that it might be caused by a combination of these factors.

There are many different types of bruxism exercises and they all work differently to relieve your symptoms. They all depend on the type of bruxism you suffer from. There are some exercises that will stop the grinding altogether while others only reduce its intensity.

Some of them include:

1) Mouth Guard – This is a piece of plastic, rubber or metal attached to your teeth so that you do not grind your teeth against each other.

You can wear it over your regular dentures or put it in front of your mouthpiece (the part where you breathe through). You should also wear it at night when you are sleeping.

2) Massaging Your Face – This is one of the bruxism exercises that help stop the grinding of your teeth.

Before going to bed, massage your face muscles with your finger tips or use a tennis ball to massage the muscles.

Heal Your TMJ Disorder With 3 Simple Posture Exercises - at GYMFITWORKOUT

3) Wearing A Headband – This is another bruxism treatment which helps bring relief by applying gentle pressure on your temple area.

The pressure restricts the muscles in your head and prevents them from continuing the grinding.

4) Using TENS Unit – This is a small device which you can use at home to apply gentle electrical stimulation to the muscles in your face and head.

This helps to stop the grinding and provides temporary relief from the disorder.

There are many other types of exercises for bruxism which have been recommended by different medical professionals. The ones we have included above are the most commonly used.

You should visit your dentist immediately if you suffer from bruxism. He or she will examine your teeth and check for any signs of tooth decay, cracks or chips which may be causing the problem. If they find any problems, they will fix them so that you can start feeling better.

If you have TMJ or if bruxism is caused by muscle tension, there are a number of exercises you can do to alleviate the symptoms and feel better. These exercises should be done at least three times every day and should start showing results after a week or so.

1) The first exercise involves clenching your jaw repeatedly for about a minute.

When you do this, try not to clench anywhere else in your body.

2) The second exercise involves opening and closing your mouth repeatedly for about a minute while tensing the rest of your face.

When you do this, try not to tense any other part of your body.

Heal Your TMJ Disorder With 3 Simple Posture Exercises - Image

3) The third exercise involves stretching out your jaw as far as possible to both sides several times.

4) The fourth exercise involves putting both of your index fingers on the side of your temple.

Press gently with your fingers and move them back slowly. Do this repeatedly for about a minute or so.

After doing these exercises, you should feel some relief from your bruxism symptoms. These exercises can be done anywhere and at any time since they do not involve any equipment. As with other bruxism exercises, you should start seeing results within a week. If you do these exercises regularly, you should be able to alleviate your symptoms altogether.

How To Prevent Sleep Apnea

Sleep apnea is a condition in which you stop breathing while you sleep. Typically, breathing ceases because the airway becomes blocked or because the brain fails to signal the muscles to keep breathing.

There are two types of sleep apnea: central and obstructive. Central sleep apnea is caused by problems with the brain’s respiratory control center. It is relatively rare. Obstructive sleep apnea is much more common.

It occurs when the flow of air through the windpipe is blocked.

Obstructive sleep apnea is usually caused by something physically blocking the upper airway. It could be the tongue, excess fatty tissue, large tonsils or adenoids, or a small jaw.

Heal Your TMJ Disorder With 3 Simple Posture Exercises - gym fit workout

The jaw is probably the most common cause of obstructive sleep apnea. This is because the size of the person’s jaw is smaller than it should be. This is why a lot of children have sleep apnea. Typically, the smaller jaw is caused by missing or underdeveloped “sleep muscles” in the back of the throat.

This type of underdevelopment occurs mostly in children who have suffered from long-term illnesses such as cystic fibrosis and rickets.

Other reasons for the small jaw are heredity or simply not getting enough calcium during childhood.

Sleep apnea is usually diagnosed by a medical professional pressing on a patient’s throat to see if they can feel the blockage caused by the jaw. If this is the case, a surgeon can remove excess tissue from the back of the throat to alleviate the problem.

Another way to prevent sleep apnea is to wear an over-the-mouthpiece at night. This should keep your jaw from falling too far back, keeping your airway open.

How To Stop Nighttime Sneezing

Sneezing is a common bodily reflex that serves to expel mucus or other small particles from the nose. Typically, sneezing occurs when dust or other particles get up the nose. It can be very disruptive to sleep if it causes you to wake up at night. The best way to stop nighttime sneezing is to figure out what is causing it and prevent it from happening in the first place.

The first thing you should do is make sure that your bedroom is as dust-free as possible. A good way to do this is to use damp towels to wipe down all the surfaces in the room. You should be careful when you do this, however, as certain types of flooring, such as hardwood and lacquered floors, can be damaged by the damp towels.

Heal Your TMJ Disorder With 3 Simple Posture Exercises - GymFitWorkout

You could also try to place an air filter in your air conditioning unit. This will prevent dust from getting into the air and irritating your nose.

The second thing you can do is get rid of any pets that may be living in your house. Pets often shed hair that can irritate the mucous membranes in your nose and lead to nighttime sneezing.

If you feel like these solutions won’t work for you, then you should try using nose strips or sprays that dry out your nasal passageways. If these don’t work, you may need to seek medical attention.

How To Fall Asleep Fast

It is usually fairly easy to fall asleep once you are tired enough. However, some people have problems falling asleep in the first place. If you want to learn how to fall asleep quickly, keep reading.

The first thing you can do is avoid anything that causes mental stimulation before bed. This means no more TV, video games, internet, or books. These things can keep your mind racing for hours and prevent you from falling asleep.

You should also make sure that your room is as dark as possible. Even the tiniest bit of light can keep your brain awake. If you need to, you should try using a blindfold or eye coverings to eliminate all traces of light.

It is also important to keep your sleeping environment just the right temperature. Your room should be warm enough to be comfortable, but not so hot that you can’t sleep.

When trying to go to sleep, it can be helpful to unwind from the stresses of the day. If you have had a particularly bad or stressful day, try deep breathing or meditation. Imagining a safe place that makes you feel calm can also help you fall asleep.

If these solutions don’t work, you may need to seek medical attention.

How To Prevent Night Sweats

Night sweats are a common condition that can affect the elderly. They cause sufferers to wake up in the middle of the night soaked in sweat. If you want to learn how to prevent night sweats, just follow this helpful guide.

Heal Your TMJ Disorder With 3 Simple Posture Exercises - gym fit workout

The first thing you can do is drink less liquid before you go to sleep. You should also try to stay away from foods that are high in sodium, as they can make you sweat more.

Make sure your room is not too hot. Use fans, air conditioning, and make sure your blankets aren’t too heavy.

If you want to spice up your love life, try adding some lavender oil to your diffuser before bed. This can help promote sleep and relaxation.

As with most conditions, if these home remedies don’t work, you should consult a doctor. You may want to bring up your concerns about night sweats to your primary physician. He or she will be able to suggest some more effective home remedies for night sweats, as well as warn you about any possible health risks.

How To Get Better Sleep

While most people don’t really think about it, sleep is extremely important to your health. It is required to keep your body and mind functioning properly. If you aren’t getting enough of it, this can lead to a number of short and long-term effects on your body.

The first step to getting better sleep is figuring out why you aren’t sleeping well. There are a number of reasons why people have a hard time sleeping, such as stress, anxiety, and the like. If you can identify the cause of your sleeplessness, it will be much easier to treat.

If you suffer from something like post-traumatic stress disorder or a fear of the dark, you should consider therapy. These problems should be treated by a medical professional.

If you aren’t stressed or having any emotional problems, then it’s probably a matter of your environment. This can range from factors like your room being too hot or cold, to issues with your sleeping schedule.

One common cause for a lot of people is their mattress. Many people don’t realize it, but mattress and pillow wear out over time. They start to get little holes and indentations that can make them very uncomfortable. If you think this might be the case for you, it might be time to invest in a new bed.

If it isn’t any of these things, then there is one more thing to consider. It could just be that you aren’t getting enough physical activity during the day. When you exercise, your body releases dopamine and endorphins which help to make you feel happier and relaxed. If you aren’t getting your recommended amount of daily exercise, then you will most likely have a harder time sleeping.

Obviously, the easiest solution is to take steps to fix these problems. If you aren’t stressed or having emotional problems, then make some lifestyle changes as needed. If it turns out that your mattress is the problem, go buy a new one.

Heal Your TMJ Disorder With 3 Simple Posture Exercises - gym fit workout

A Final Note

Insomnia can really interfere with your life if left untreated. Fortunately, thanks to these tips, you can take the necessary steps to get your sleep back on track. Remember that these tips are designed to help you with short-term relief. If you find that these tips don’t work for you after a week of trying, then you should seek the help of a medical professional.

Thankfully, there are a number of things that you can try in order to fix it. These solutions range from natural remedies to medical treatment. Hopefully one of these suggestions works for you.

Horses are majestic creatures, and there is no better example than Cleopatra, the beautiful white stallion owned by the eccentric Moira O’Deigh, founder of the Sisterhooves Social Club.

The Sisterhooves Social Club is a club based around… Well, guess.

Sources & references used in this article:

Isometric exercises and a simple appliance for temporomandibular joint dysfunction: a case report by AJ Santiesteban – Physical therapy, 1989 – academic.oup.com

Clinical management of a patient following temporomandibular joint arthroscopy by FL Waide, DM Bade, J Lovasko, J Montana – Physical therapy, 1992 – academic.oup.com

Exercise therapy for craniomandibular disorders by P Nicolakis, B Erdogmus, A Kopf… – Archives of physical …, 2000 – Elsevier

Usefulness of posture training for patients with temporomandibular disorders by EF Wright, MA Domenech, JR FISCHER JR – The Journal of the American …, 2000 – Elsevier

Effectiveness of an exercise program to improve forward head posture in normal adults: a randomized, controlled 10-week trial by K Harman, CL Hubley-Kozey… – Journal of Manual & …, 2005 – Taylor & Francis

Effectiveness of a home exercise program in combination with ultrasound therapy for temporomandibular joint disorders by M Ucar, Ü Sarp, İ Koca, S Eroğlu, A Yetisgin… – Journal of physical …, 2014 – jstage.jst.go.jp

Treatment of Temporomandibular Joint Disorder by W Diaz – nyu.edu

Using physical therapy to treat temporomandibular disorders. A cohort study by YA Khaled, MI Brennan, JO Napeñas – J Dent Maxillofacial Res, 2018 – epa.hu