- Session 1: 03/24/22
- Session 2: 05/12/22
- 1. Self-Care Program for Temporo-Mandibular Disorders (TMD):
- People with jaw problems can have problems in their TMJ(s) and/or the muscles of their jaw.
- Once a joint or muscle is strained, it can be easily reinjured.
- Total relaxation of the jaw joint and surrounding muscles is difficult. However, holding the muscles and joints in a relaxed position is very manageable with practice.
- The following suggestions should help:
- A. Ice or Heat Pack:
- a. Apply moist heat for 15 – 20 minutes, two to four times each day to the painful area.
- b. Also try using ice wrapped in a very thin cloth (or no cloth) for 5 – 10 minutes, two to four times each day. The ice may initially give you a “burning” sensation, this is normal. Keep the ice on the painful area only until you feel some numbness, and then remove it.
- Heat or ice can reduce joint or muscle pains and relaxes the muscles.
- c. You may also find that cold followed with heat may be useful. Experiment.
- B. Eat a Pain-Free diet:
- a. Avoid hard foods.
- b. Avoid chewy foods.
- c. Cut food into small pieces.
- d. Chew with your back teeth rather than biting with your front teeth.
- e. Do not stay on a soft diet for too long, and periodically increase the hardness / chewiness of your diet as tolerated.
- C. Chew your food on both sides at the same time to reduce strain on one side.
- D. Tongue up, Teeth apart, and Jaw muscles relaxed.
- a. The teeth should never be touching/resting together except occasionally they tough lightly with swallowing.
- b. Closely monitor your jaw positions.
- E. Avoid too much caffeine:
- Caffeine is “muscle tensing” drug and can make your muscles feel tighter.
- F. Avoid oral habits that put strain on the jaw muscles and joints.
- a. e.g. teeth clenching, teeth grinding, touching or holding the teeth gently together, biting cheeks / lips, pushing your tongue against your teeth, or jaw muscle tensing.
- b. Avoid biting on objects like pens or pencils.
- c. Do not chew gum.
- G. Avoid resting your jaw on your hand.
- H. Avoid activities which involve wide opening of the jaw such as yawning.
- a. Put your hand under your jaw to limit the jaw opening.
- I. Avoid stomach sleeping since this puts strain on the jaw and neck muscles.
- a. It’s best to sleep on your back.
- J. Use anti-inflammatory and pain reducing medications as necessary.
- K. Calcium is very important for the healing and the health of your TMJ and jaw muscles.
- a. Take up to 1200mg of Calcium supplement per day.
- 2. Self-Treatment:
- A. Stretches and Exercises: Once per day; 5 – 10 minutes total.
- a. Use your thumbs to gently stroke underneath your jaw.
- b. Use your index and middle fingers to gently stroke the tight area in your temples, and around your ears in a circular motion.
- c. Use your index and middle fingers to gently stroke the side of your face in a gliding motion. Always pull away from your jaw to avoid compressing the joint.
- B. Self-Release:
- a. Intra-orally: hold for 30 – 60 seconds; a few times per day.
- b. Suboccipital Release:
- i. With two tennis balls.
- ii. Relax onto the balls. Do not press head down into floor.
- iii. Duration: 5 – 10 minutes.
Day: May 18, 2022
🤸♀️ My At-Home Physical Therapy Exercises😃
- Split the exercises into two days; twice a week each (05/05/22).
- 1. Head and Neck:
- a. Neck Stretches:
- Upper Trapezius / Levator Scapulae & Scalenes.
- b. Chin Tucks:
- Strengthens the deep neck Flexors & stretches the Suboccipitals.
- 2. Shoulders and Upper Back:
- a. Doorway Pec Stretch:
- b. Open Book (Thoracic Rotation):
- c. Shoulder Raise:
- d. Rows:
- e. Bicep Curls:
- 3. Lower Back and Hips:
- a. Crossover Stretch (Piriformis):
- b. Side Band Wall Stretch (QL):
- c. Crab Walk with Band (Glutes):
- d. Knee Plank –> Plank:
- 4. Legs:
- a. Side Lunge Groin Stretch:
- b. Squats:
- c. Band Bridges:
- 5. Miscellaneous:
- a. Lacrosse Ball / Tennis Ball Muscle Release:
🐝 Honeybee 🌷
‘Honeybee’ really captures the idea of living the end of your life with some regret – realizing you have been living a life complacent with the familiar – maybe even taking the person closest to you for granted and regretting not expressing your love towards them until it’s too late.” – Charity Rose
🐝 Honeybee 🌷
~ The Head and the Heart
Honeybee
Could you imagine where our lives would lead?
That silly ring, it wasn’t meant to be
Luckily you saw in me
Something I couldn’t see
Honeybee
I can’t imagine how my life would be
If all your gravity did not hit me
Oh, don’t you see?
Darling, my honeybee
But here we are
After all the misses and confessions
To the stars
That we never really owned as ours
And if our world comes tumbling down
I never could forgive myself for leaving out
You’re the one, you are the only one
Such a fool
I took your love and I bent all the rules
You took the blow and didn’t let it show
Stuck around to let me know
Built a family of our own
Look around
We made a garden of the love we found
So many reasons I would fight to stay
You’re the courage when I fade
Take a look at what we’ve made
But here we are
After all the misses and confessions
To the stars
That we never really owned as ours
And if our world comes tumbling down
I never could forgive myself for leaving out
You’re the one, you are the only one
Won’t you decide?
Won’t you decide?
I want you to soar
Don’t doubt anymore
Won’t you decide? (What’s your name?)
Won’t you decide?
(I hope you can hear me, I needed you near me)
I want you to soar (you save my life)
Don’t doubt anymore (let’s keep this between you and I)
And if our world comes tumbling down
I never could forgive myself for leaving out
And if our world comes tumbling down
(The world comes tumbling down)
I never could forgive myself, for leaving out
You’re the one, you are the only one
And if our world comes tumbling down
I never could forgive myself, I’ll say it now
You’re the one, you are the only one
Source(s): Genius
😃 My Post Lipoma Surgery Physical Therapy Exercises 🌷
- 🌺 1. 02/08/22: 3 times a week
- a. Scapular Retraction: 12 reps, 3 s hold
- b. Band Side Stepping: 2 reps, for 10 – 15 feet, place band on ankles
- How to Properly Perform Lateral Band Walks – E3 Rehab
- c. Squats (to chair): 12 reps
- 🌺 2. 02/15/22:
- a. Step Up with March:
- Step-Up with March – Mana Performance Therapy
- Alternatives:
- Band Bridges (See 03/01/22 – a)
- or
- Lying Bridges with Leg Lifts – Bridge with Alternating Leg Lifts (Balanced Movement)
- b. Doorway Pectoralis Stretch with Head Tilt – 2 reps of 30 sec each
- The Doorway Pec Stretch UPGRADED – Precision Movement
- End-range activation sequence
- Inhale through the ribcage – 3D Deep Breathing
- Keep the abdominals tight and depress the ribcage. Prevent hyperextension of the spine
- c. Scalene Stretching – 2 reps of 30 sec each
- Best Scalene Muscle Stretch – Wizard of Health
- Tip away and extend back from grounded arm (Mark)
- 🌺 3. 03/01/22:
- a. Band Bridges – 2 reps of 15 secs
- Banded Glute Bridge For IT Band Syndrome | San Diego Chiropractic
- Engage Your Core and Squeeze Your Glutes.
- Do Not Arch Your Lower Back when you Press Up.
- Bring Awareness to these Muscles.
- b. Band Monster Walks: 2 reps, for 10 – 15 feet, place band on ankles
- Strengthening Exercise for ACL: Monster Walks with Theraloop at the Ankles
- Band Around Ankles (Mark)
- Keep Feet Wide (Mark)
- Forwards and Backwards
- 🌺 4. 03/22/22: 3 times a week
- a. Muscle Energy Technique:
- Left leg up, Right leg down.
- b. Quadratus Lumborum (QL) Wall Stretch (Side Bending):
- Furthest leg from wall is behind the other.
- c. Chin Tuck:
- 🌺 5. 03/29/22:
- a. Band Bicep Curls:
- b. Tricep Extensions:
- 🌺 6. 04/19/22:
- a. Band Rows:
- b. Band Straight Arm Pulldowns: