Follow along with Dr. Lindy First, DPT and Dr. Monique Lassaga-Bishop, DPT as they demonstrate easy exercises to relieve craniofacial pain.
At Home Exercises:
- Seated Butterfly- sit upright with feet on ground, tighten stomach, overlap hands and place behind your neck. tuck your chin, make a long neck and retract your head backwards. Squeeze shoulder blades and pull your elbows back as far as possible. hold for 10-15 seconds, repeat 2x every hour building up to 1 minute over 6 weeks.
- Self Masseter Release- locate the bone by your ear, your TMJ and move fingers down 1/2 inch to your masseter muscle, find the belly of that muscle and make small circles on your face for 2 minutes. 2x throughout the day
- Self Temporalis Release- locate again your TMJ bone and go up about 1/2 to your temporal muscle. Make small circles on this area for 2 minutes. 2x throughout the day
REDUCE= Muscle Tension & Pain
PROMOTE= Overall Skeletal Health
RESULT = A Healthier You!