๐—ง๐— ๐— ๐—ฃ๐—ฎ๐—ถ๐—ป ๐—ฆ๐—ฒ๐—น๐—ณ-๐—–๐—ฎ๐—ฟ๐—ฒ ๐—ง๐—ฒ๐—ฐ๐—ต๐—ป๐—ถ๐—พ๐˜‚๐—ฒ๐˜€โฃ


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The TMJ (which stands for temporomandibular joint) is the sliding hinge joint that connects your jaw bone to your skull. You have one on each side and this joint moves thousands of times a day while we talk, yawn, laugh, and chew. โฃ

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TMJ pain is common, and often symptoms can begin without obvious reason. Some people experience radiating pain in the jaw, face, or neck and often experience difficulty or increased pain with chewing and opening their mouth wide, as in laughing and yawning .โฃ

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Self-care practices can be beneficial in easing symptoms. Here are a few that I like to share with my patients. โฃ

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๐— ๐—ฎ๐˜€๐˜€๐—ฒ๐˜๐—ฒ๐—ฟ ๐—บ๐—ฎ๐˜€๐˜€๐—ฎ๐—ด๐—ฒ: Place 2 fingers just below your cheekbone at the TMJ, a couple of centimetres in front of your ear. Youโ€™ll feel the joint if you open and close your mouth a few times. Rub in little circular motions using your desired amount of pressure. Allow your mouth to open slightly and relax your jaw. โฃ

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๐—–๐—ต๐—ฒ๐—ฒ๐—ธ ๐—บ๐—ฎ๐˜€๐˜€๐—ฎ๐—ด๐—ฒ: Wash your hands well โฃ

then place your index finger inside your cheek with your thumb on the outside. Pinch gently then massage with desired amount of pressure. โฃ

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๐—•๐—ฟ๐—ผ๐˜„ ๐—บ๐—ฎ๐˜€๐˜€๐—ฎ๐—ด๐—ฒ: Slide your fingers from the bridge of your nose and up tracing your eyebrows or up into the forehead.โฃ

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๐—ง๐—ฒ๐—บ๐—ฝ๐—ผ๐—ฟ๐—ฎ๐—น๐—ถ๐˜€ ๐—บ๐—ฎ๐˜€๐˜€๐—ฎ๐—ด๐—ฒ: Make a claw shape with your hand and cup widely around your ear. Press and make little circles with all fingers. โฃ

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๐˜›๐˜ฉ๐˜ช๐˜ด ๐˜ช๐˜ฏ๐˜ง๐˜ฐ๐˜ณ๐˜ฎ๐˜ข๐˜ต๐˜ช๐˜ฐ๐˜ฏ ๐˜ช๐˜ด ๐˜ฏ๐˜ฐ๐˜ต ๐˜ช๐˜ฏ๐˜ต๐˜ฆ๐˜ฏ๐˜ฅ๐˜ฆ๐˜ฅ ๐˜ต๐˜ฐ ๐˜ณ๐˜ฆ๐˜ฑ๐˜ญ๐˜ข๐˜ค๐˜ฆ ๐˜ต๐˜ฉ๐˜ฆ ๐˜ข๐˜ฅ๐˜ท๐˜ช๐˜ค๐˜ฆ ๐˜ฐ๐˜ณ ๐˜ต๐˜ณ๐˜ฆ๐˜ข๐˜ต๐˜ฎ๐˜ฆ๐˜ฏ๐˜ต ๐˜ฐ๐˜ง ๐˜ข ๐˜ฒ๐˜ถ๐˜ข๐˜ญ๐˜ช๐˜ง๐˜ช๐˜ฆ๐˜ฅ ๐˜ฑ๐˜ฉ๐˜บ๐˜ด๐˜ช๐˜ค๐˜ช๐˜ข๐˜ฏ ๐˜ฐ๐˜ณ ๐˜ฉ๐˜ฆ๐˜ข๐˜ญ๐˜ต๐˜ฉ๐˜ค๐˜ข๐˜ณ๐˜ฆ ๐˜ฑ๐˜ณ๐˜ฐ๐˜ง๐˜ฆ๐˜ด๐˜ด๐˜ช๐˜ฐ๐˜ฏ๐˜ข๐˜ญ ๐˜ข๐˜ฏ๐˜ฅ ๐˜ช๐˜ด ๐˜ฎ๐˜ฆ๐˜ข๐˜ฏ๐˜ต ๐˜ง๐˜ฐ๐˜ณ ๐˜ช๐˜ฏ๐˜ง๐˜ฐ๐˜ณ๐˜ฎ๐˜ข๐˜ต๐˜ช๐˜ฐ๐˜ฏ ๐˜ฑ๐˜ถ๐˜ณ๐˜ฑ๐˜ฐ๐˜ด๐˜ฆ๐˜ด ๐˜ฐ๐˜ฏ๐˜ญ๐˜บ. ๐˜๐˜ต ๐˜ฅ๐˜ฐ๐˜ฆ๐˜ด ๐˜ฏ๐˜ฐ๐˜ต ๐˜ค๐˜ฐ๐˜ฏ๐˜ด๐˜ต๐˜ช๐˜ต๐˜ถ๐˜ต๐˜ฆ ๐˜ฑ๐˜ณ๐˜ฐ๐˜ง๐˜ฆ๐˜ด๐˜ด๐˜ช๐˜ฐ๐˜ฏ๐˜ข๐˜ญ ๐˜ฎ๐˜ฆ๐˜ฅ๐˜ช๐˜ค๐˜ข๐˜ญ ๐˜ข๐˜ฅ๐˜ท๐˜ช๐˜ค๐˜ฆ, ๐˜ฅ๐˜ช๐˜ข๐˜จ๐˜ฏ๐˜ฐ๐˜ด๐˜ช๐˜ด, ๐˜ฐ๐˜ณ ๐˜ต๐˜ณ๐˜ฆ๐˜ข๐˜ต๐˜ฎ๐˜ฆ๐˜ฏ๐˜ต. ๐˜—๐˜ญ๐˜ฆ๐˜ข๐˜ด๐˜ฆ ๐˜ด๐˜ฆ๐˜ฆ๐˜ฌ ๐˜ข๐˜ฏ ๐˜ข๐˜ด๐˜ด๐˜ฆ๐˜ด๐˜ด๐˜ฎ๐˜ฆ๐˜ฏ๐˜ต ๐˜ข๐˜ฏ๐˜ฅ ๐˜ฅ๐˜ช๐˜ด๐˜ค๐˜ถ๐˜ด๐˜ด ๐˜บ๐˜ฐ๐˜ถ๐˜ณ ๐˜ต๐˜ณ๐˜ฆ๐˜ข๐˜ต๐˜ฎ๐˜ฆ๐˜ฏ๐˜ต ๐˜ฐ๐˜ฑ๐˜ต๐˜ช๐˜ฐ๐˜ฏ๐˜ด ๐˜ธ๐˜ช๐˜ต๐˜ฉ ๐˜บ๐˜ฐ๐˜ถ๐˜ณ ๐˜ค๐˜ข๐˜ณ๐˜ฆ๐˜จ๐˜ช๐˜ท๐˜ฆ๐˜ณ ๐˜ฑ๐˜ณ๐˜ช๐˜ฐ๐˜ณ ๐˜ต๐˜ฐ ๐˜ฎ๐˜ข๐˜ฌ๐˜ช๐˜ฏ๐˜จ ๐˜ฅ๐˜ฆ๐˜ค๐˜ช๐˜ด๐˜ช๐˜ฐ๐˜ฏ๐˜ด ๐˜ข๐˜ฃ๐˜ฐ๐˜ถ๐˜ต ๐˜บ๐˜ฐ๐˜ถ๐˜ณ ๐˜ต๐˜ณ๐˜ฆ๐˜ข๐˜ต๐˜ฎ๐˜ฆ๐˜ฏ๐˜ต ๐˜ฑ๐˜ญ๐˜ข๐˜ฏ.

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