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Inner Jaw and Mouth Fascia Release - Relief for TMJ Pain, Jaw Tension, Mouth and Face Tension
Get my Beginner’s Guide to Fascia Release PDF Download (FREE - it’s like a cheat sheet for mastering the basics of fascia release with hyperlinks to my top techniques!) Get your copy here ? https://mobilitymastery.com/beginners-guide-to-fascia-release/
TMJ PLAYLIST: https://www.youtube.com/watch?v=-AoOTvacXgY&list=PLimpF0M7OaZXhiK7PFS8HTDIBktQXxAQ7
Today’s “how to” is best taught visually, so please watch the video and follow along if you have TMJD, TMJ pain/tension, mouth or face tension.
Do you have TMJD/jaw pain?
I highly recommend that you begin by releasing your SCMs, scalenes, your chest and your tongue before doing the inner jaw fascia release. Yes, I did just say tongue.
The order you do things may make a difference in your results. If you go straight to the jaw without releasing the fascia in these other places first, it’s possible you’ll just rebound right back to a tight jaw.
And there’s another aspect to jaw pain, jaw tension and clenching your teeth that I also feel the need to address: if you’re anything like I was, you may clench your jaw because you don’t feel safe to open your mouth and speak your truth. You may have been conditioned early in life that expressing yourself only led to painful feelings of disconnection, invalidation or shame.
To release your SCMs and scalenes, click here (https://bit.ly/3cmDV8M)for a previous video/blog that will walk you through what to do and how to do it.
You’ll also find a link to the chest and neck release videos in that blog post under “For BEST results…”
Click here to learn how to release your tongue fascia: https://bit.ly/35OQAyM
When you’re ready to release your inner jaw and mouth, all you’ll need is your own two (clean) hands. Your fingers become your primary fascia release tool here, and you’ll want to explore GENTLY at first.
Please don’t be aggressive in this area. I don’t want you creating inflammation in your jaw and mouth.
Take time getting to know this part of your body, what fascia release feels like here (it’s different than any other parts, in my experience). This area can “sting” more than most body parts, or create nausea. There are a ton of nerves inside your mouth and jaw, in addition to the lymph system and lymph nodes in your jaw...a lot of sensitive tissue here, so please be gentle with yourself!
Let me know what you think after trying this by commenting below.
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https://www.youtube.com/watch?v=9mg-3ANMAHE
TMJ PLAYLIST: https://www.youtube.com/watch?v=-AoOTvacXgY&list=PLimpF0M7OaZXhiK7PFS8HTDIBktQXxAQ7
Today’s “how to” is best taught visually, so please watch the video and follow along if you have TMJD, TMJ pain/tension, mouth or face tension.
Do you have TMJD/jaw pain?
I highly recommend that you begin by releasing your SCMs, scalenes, your chest and your tongue before doing the inner jaw fascia release. Yes, I did just say tongue.
The order you do things may make a difference in your results. If you go straight to the jaw without releasing the fascia in these other places first, it’s possible you’ll just rebound right back to a tight jaw.
And there’s another aspect to jaw pain, jaw tension and clenching your teeth that I also feel the need to address: if you’re anything like I was, you may clench your jaw because you don’t feel safe to open your mouth and speak your truth. You may have been conditioned early in life that expressing yourself only led to painful feelings of disconnection, invalidation or shame.
To release your SCMs and scalenes, click here (https://bit.ly/3cmDV8M)for a previous video/blog that will walk you through what to do and how to do it.
You’ll also find a link to the chest and neck release videos in that blog post under “For BEST results…”
Click here to learn how to release your tongue fascia: https://bit.ly/35OQAyM
When you’re ready to release your inner jaw and mouth, all you’ll need is your own two (clean) hands. Your fingers become your primary fascia release tool here, and you’ll want to explore GENTLY at first.
Please don’t be aggressive in this area. I don’t want you creating inflammation in your jaw and mouth.
Take time getting to know this part of your body, what fascia release feels like here (it’s different than any other parts, in my experience). This area can “sting” more than most body parts, or create nausea. There are a ton of nerves inside your mouth and jaw, in addition to the lymph system and lymph nodes in your jaw...a lot of sensitive tissue here, so please be gentle with yourself!
Let me know what you think after trying this by commenting below.
...
https://www.youtube.com/watch?v=9mg-3ANMAHE
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What you learned about pain in childhood is likely showing up in your body and relationships as an adult.
For example: my mom became terrified any time I wanted to explore the edge of a cliff or run into the ocean as a child; I learned that my adventurous nature could be deadly and she would prefer that we avoid anything bad happening. Polarizing her, my dad’s idea of teaching me to swim was literally to throw me into the deep end of our pool when I was 7, yelling “Your options are: learn to swim, or drown!” I immediately became an expert doggie paddler.
(Before you go thinking my dad was heartless and cruel, I’m actually grateful for this side of him! It taught me to be resourceful, and it created a middle ground where my mom was concerned, because he seemed to have no fear at all of me getting hurt while doing something brave or adventurous).
My mom got so freaked out when I injured my arm in gymnastics at age 7 (I fell off the balance beam and slightly sprained my arm) that she took me out of the sport and I had to beg her to let me go back at age 10.
The first lesson (my mom’s reaction to me falling off the beam) was: pain is to be avoided; it’s better to shrink your world and avoid potential pain than to risk injury by engaging in sports.
The second lesson: I have to really, really want something bad enough to override the installed belief that pain should be avoided. (I think I’m still working this one out believe it or not! For example, the only sports or activities I engage in are ones I can’t imagine living without, and I haven’t allowed myself to pursue new sports or injury prone ones like skiing. I avoid sports that could hurt me if they’re new to me and the risk is higher than sports that are more familiar).
I hope my examples are helping make sense of this for you!
Our orientation to pain as adults was first ingrained or “installed” in us like a program when we were little. Our response to those experiences, the meaning we gave to each powerful experience, shape how we respond to pain now as adults.
In order to FREE yourself from the patterns that your family, friends or teachers imprinted on you when you were a child, you have to first become aware of them. Then, you have to create your own beliefs about pain. And, give yourself permission to continue evolving those beliefs.
The video contains more concrete examples and questions I ask to get you in touch with the patterns that were imprinted on you in childhood. I hope you enjoy this one and find it useful! Please share your thoughts in the comment section below.
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https://www.youtube.com/watch?v=lu8GoVpZKAs
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After doing fascia release with clients for a few months when I first got started (way back in 2008!), I noticed a pattern:
Muscle JUNCTIONS tend to get more restricted, or contain the most adhesions (or “knots”) and dense areas of stuck fascia.
For example, where your hamstrings meet your IT Bands, or flexors meet your extensors (in your forearms). Then there are the smaller muscle bundles within a muscle group (for example, your quad has 4 distinct muscle bundles) and those junctions are usually where fascia bunches up and sticks together.
This is a simple fascia release “rule,” but it can yield much faster and longer lasting results.
Give it a try right now: pick a technique to try from the bloc (you can use the search function to search for terms like “quads” or “forearms”). When you begin compressing the fascia, or as you begin movement, rotate towards the outer edge of whatever muscle group you’re working on. I can almost guarantee it’ll be more tender/sore/intense to compress and release.
And, please keep in mind that while this is a general rule and is often true, there are exceptions. Sometimes the muscle belly itself is the most fascially restricted. As always, get to know your body, your fascia and find out what works best for you.
Did you try it? Leave your comment below sharing what you discovered!
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https://www.youtube.com/watch?v=2vqEUfd6tjo
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Get my Beginner’s Guide to Fascia Release PDF Download (FREE - it’s like a cheat sheet for mastering the basics of fascia release!) Get your copy here ? https://mobilitymastery.mykajabi.com/beginners-guide-to-fascia-release
Want to learn a free KINETIX PARTNER technique (the oh-so-good quads/quad hip flexor release)? You’ll also get access to my PDF guides for the top 5 self fascia release techniques: www.mobilitymastery.com/free-resources
Abdominal Fascia Release: https://mobilitymastery.com/abdominal-fascia-release-try-this-if-you-have-digestive-issues-or-process-anxiety-in-your-gut/
So what exactly is the ECM, what does it have to do with fascia, and why does it matter for your health and vitality?
We dive into that and more in this weeks video as I review some of the unique aspects of the ECM that are essential to look at if we want to have true cellular health and optimize our minds and bodies.
In a nutshell, the extracellular matrix is a gooey, gluey, watery substance composed of macromolecules like collagen, enzymes and glycoproteins. If you want all the science, I recommend searching the web, buying Anatomy Trains or anything by Carla Stacco. Here's my take on why this substance should matter to you: its a healthy ECM that allows your fascia to absorb mechanical stress or shock coming into the body. When it's healthy, your fascial system (composed in part of the ECM) can distribute a LOT of potentially dangerous force throughout your whole body, rather than any one location taking the hit (like falling on your hip or simply standing on your feet all day). It's really the quality of your ECM that determines the "hydration" levels of your fascia (in addition to good blood flow).
The ECM is also intimately connected to (and correlated with) cellular hydration, nutrition, and health. And while there are numerous ways to improve cellular hydration and nutrition on of the most potent (and often overlooked) is fascia release. When you do effective fascia release you are using an outside force (combined with conscious deliberate movement) to stimulate a process in the ECM that hydrates your cells and provides nutrition from the outside in.
A healthy ECM (especially in the gut) is also an essential component of immune system health. The ECM that lives in your gut makes up the thin protective lining that can make or break the health of your immune system. If you can optimize your fascia in this region (and the rest of your body) the implications for immune health are huge. The healthier the fascia in your gut lining (and the ECM inside it) is healthy your immune system reaps the benefits and you become more resilient!
While the ECM has several specific attributes that contribute to health in important ways the overarching function is
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https://www.youtube.com/watch?v=3EoEenE2eco
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Want the full blog posts about my mercury poisoning/testing back in 2018?
PART I: https://mobilitymastery.com/mercury-poisoning-not-a-fish-story/
PART II: https://mobilitymastery.com/what-the-frack-mercury-poisoning-and-industrial-pollution/
#Fascianista Episode 1: https://mobilitymastery.com/fascianista-ep01-toxicity-detoxing-and-finding-the-right-doctors/
#Fascianista Episode 2: https://mobilitymastery.com/fascianista-ep-02-all-about-mercury-testing-finding-the-right-doctor-blood-test-results-enlarged-spleen/
This week feels a little boring, but nevertheless the healing saga continues with worsening symptoms for me (dizziness, extreme weakness/fatigue and increasing back pain).
Last weekend I was in Albuquerque for the Kinetix Practitioner Program in person weekend (our first of ten total weekends that extend into 2020). This meant a lot of WORK for me, despite not feeling 100%. I’m really good at getting in flow no matter how crappy I feel personally...which is awesome, until it isn’t. Sometimes this means I crash harder on the other side, or my body lets me know how unhappy she is.
I could NOT believe what the Naturopath told me about calling Doctor’s Data (to ask them if they test for ALL forms of mercury). This one made me laugh out loud. Does ANYONE know how to test mercury accurately? Or for that matter, answer a SIMPLE question about their testing procedures: Do you test for all kinds of mercury, and if not - which kinds do you test for?
My appointment with the doctor left me feeling certain I’ll be moving on soon. Yet again.
And - I am SO excited to be working with Dr. Mindy Pelz soon! We have our first appointment set for October 21. Cannot wait to share about that one! I have a feeling I’ll be really happy under her guidance.
If you’re not familiar with Dr. Mindy Pelz, check out her YouTube channel here: https://www.youtube.com/channel/UC4cNjUPc2gQKucX3hLUayYQ
What do you think? How do you like being treated by a health professional? I actually think we all have preferences here (none are right or wrong), and choosing someone who can meet US feels so important to the process.
I’m still searching for someone with a presence that helps me feel safe to share, confidence in direction and a mindset for finding the ROOT cause instead of being quick to respond with supplements or actions aimed at eliminating the symptoms.
Share your thoughts below!
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https://www.youtube.com/watch?v=iuJq6e-iTAI
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Get my Beginner’s Guide to Fascia Release PDF Download (FREE - it’s like a cheat sheet for mastering the basics of fascia release with hyperlinks to my top techniques!) Get your copy here ? https://mobilitymastery.mykajabi.com/beginners-guide-to-fascia-release
This topic of low back tightness resulting in an exaggerated S curve of the spine, pelvic instability and deep core inhibition comes from my own personal experience.
I was a child gymnast, which likely contributed to this pattern due to the constant butt out/back extension poses.
IMPORTANT: this pattern has no relation to low back PAIN, and I never EVER recommend that you release the low back fascia or muscles when you are experiencing low back pain of any kind (whether sciatica, SI joint pain, soft tissue pain in your QL’s or anything else).
When your low back muscles and fascia become exceptionally restricted and shortened, your abdominal fascia (including the muscles but also your organs) has to stretch to accomodate the low back contraction. This can result in your abdominals always feeling “tense” because they’re in a constant stretch and can never relax into their natural position. This can then result in abdominal or core inhibition, when these muscles have a hard time firing because the low back is so tight it won’t accomodate the muscle contraction on the front.
All of this can lead to pelvic instability, most likely due to the deep core muscles such as the TVA and pelvic floor muscles not doing what they’re supposed to do.
Did you know that during crunches and other types of abdominal exercises one common compensation pattern is actually to contract the FRONT neck muscles?! Yep, your SCM’s will try to stabilize your spine when you don’t have full control over your abs!
As you can see, this pattern can become complex due to all the possible compensations. Which muscles YOUR body chooses to use depends on your history of injuries, posture/alignment and other potential muscle activation issues.
With this particular pattern, however, I think the ONE most powerful action you can take is to release the fascia in your low back and around the tailbone.
If you’ve ever had an accident or fall in which your tailbone was the point of impact, chances are pretty high that you have restricted fascia in this area that can further deepen the restriction pattern.
So long as you don’t have low back PAIN, go try my tennis ball technique for low back fascia release ? https://mobilitymastery.com/what-is-fascia-and-why-does-it-matter-fascias-critical-roles-how-to-self-assess-your-own-fascia/
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If you're experiencing hamstring pain (from mild irritation and cramps to strains and tears) you might be surprised to find that the root cause of that pain is almost never the hamstrings. The site of pain is almost never the problem and that holds true with the hamstrings.
Hamstring pain is most often caused by one of two things:
1) Reciprocal inhibition issues with the quads - When your quad contracts your hamstring relaxes, and vice versa. If there's an imbalance between these opposing muscle groups (quads and hamstrings) you can end up with pain in your hamstrings. In other words, the root cause of your painful hamstrings might actually be your tight/restricted/overworked quads. The solution: release your quad fascia, and don't massage your hamstrings.
2) Tight/restricted fascia near the hamstrings. This is often restricted fascia in the adductors or the IT band pulling on the hamstring and causing pain and irritation. The solution: Just like before, go to the root (adductor, IT band, or quads) and release the fascia there. And again, please don't massage or beat up your hamstrings... they've been through enough already ;).
If you have hamstring pain, strains, cramps, or irritation give this technique a try and comment below with your results so you inspire others struggling with hamstring pain to address the real ROOT CAUSE of their pain!
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https://www.youtube.com/watch?v=pu_3LOALKzU
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FULL BLOG POST: http://mobilitymastery.com/to-permanently-reverse-sore-achy-stiff-shoulders-do-this-stop-spending-so-much-money-on-massage-results-that-never-last
Most of us have "stiff shoulder syndrome" these days from hunching over computers and phones, which makes our upper traps overactive and deactivates our lower traps, low lats and rhomboids. Learn a 1-2 shoulder positioning combo for the shoulder blade (scapula) and start reversing this pattern. When a new healthy pattern is ingrained, your sore achy shoulders should start to feel lighter, freer and happier!
For the BEST results, combine this DAILY (as often as you can remember) with the following fascial release techniques for key areas that produce pain from poor posture:
1. BICEPS: http://mobilitymastery.com/release-your-biceps-and-free-your-arms-shoulders-and-neck/
2. CHEST/PEC MINOR: http://mobilitymastery.com/ultimate-chest-and-deltoid-release-for-maximum-upper-body-freedom-get-your-shoulders-back-down/
3. UPPER TRAPS: http://mobilitymastery.com/how-to-release-overactiverestricted-upper-traps-relieves-neck-shoulder-pain-headaches-and-more/
4. SCALENES: http://mobilitymastery.com/eliminate-neck-pain-best-release-ever-for-stiff-necks-tmj-pain-tension-headaches/
5. LATS and RHOMBOIDS: http://mobilitymastery.com/how-to-relieve-pain-between-the-shoulder-blades/
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Recommended Lacrosse Ball (affiliate link): https://amzn.to/2wcvdtc
Learn how to specifically target your pec MINOR fascia, which is actually somewhat difficult to get into. Pec minor fascia, when restricted, can play a role in forward rotated shoulders, hunchback posture, shoulder joint pain and mobility issues, including partially frozen shoulders.
FULL BLOG POST: http://mobilitymastery.com/how-to-release-your-pec-minor-fascia-for-shoulder-pain-shoulder-mobility-issues
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Yoga has been around for thousands of years, and in the last decades of the 1900’s had a renaissance and is now found everywhere, even in small rural towns in the South (here in America).
My first yoga class happened in 1997 at the YMCA in Ashland, Oregon. They only had the one class per week, and I don’t believe there was a yoga studio in Ashland as yoga was relegated to the weird and woo-woo and not at all mainstream yet. After just once class I fell in love with the way my body and nervous system felt after class. I reveled in the flow, the sequences, and found satisfaction solving the many “puzzles” of shapes they asked me to create with my body.
Yoga and I have had an on off relationship ever since, mostly dependent on me finding teachers I love. Yoga didn’t become an obsession for me, unlike fascia release and mind body science.
When fascia started becoming a buzzword in 2016-2017 it was extremely rare for yoga teachers or modalities to tie yoga in with fascia, but that changed really quickly. Suddenly in just about every yoga class I attended I heard “connective tissues” and “fascia”, and countless articles started popping up about fascia in yoga journals. Then I started hearing yoga teachers start telling people that yoga would help to release their fascia. This has been especially true with yin yoga, but certainly Vinyasa, Hatha and others.
Many of my clients are yoga teachers and yoga devotees. Their fascia was, to a person, some of the most restricted and unhealthy I’ve felt. Especially the yin yoga folks who could put their feet behind their heads! If yoga released fascia, why was I feeling so many adhesions and restrictions in their fascia?
Find out in today’s video.
Plus, I share my top reasons for DOING yoga because there are many benefits and I am definitely a fan.
IMPORTANT: if you’re in pain or injured, PLEASE consider the risks of yoga because there are many. A lot of my clients came to me after yoga made their back pain, knee pain, shoulder or wrist pain worse.
I see a lot of people running to a yoga class for pain relief, because they’ve been promised relief in a magazine, blog article or maybe a friend told them yoga cured their pain.
While I definitely think yoga can be helpful and no doubt many people have experienced increased freedom through yoga, the fact is many many people injure themselves worse by trying yoga without knowing the risks.
After moving to Durango, CO in August I’m still searching for a new place to do yoga, but it’s definitely on my list. I feel best when I go to yoga
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