Stretches
- Side Stretch (Ear to Shoulder)
- Sit or stand with your back straight.
- Tilt your head to the right, bringing your right ear toward your right shoulder.
- Ensure your nose is straight ahead, not tilted down.
- Rotate your nose up to the left to stretch the front of the left side of your neck.
- For a deeper stretch, clasp your hands behind you or hold onto a surface and gently pull your arms back.
- Repeat on the other side.
- Front of Chest Stretch
- Stand with feet planted squarely on the ground.
- Extend your right arm out parallel to the ground, and hook your hand onto a wall for support.
- Extend your fingers backward to stretch the fascia of the forearm and hand.
- Rotate your body and head to the left, away from the side you are stretching.
- Hold for 20-30 seconds.
- Repeat on the other side for balance.
- Front of Shoulders Stretch
- Stand or sit with your back straight.
- Clasp your hands behind your back and lift them away from your body, reaching back and up.
- Ensure your head stays upright with ears over shoulders.
- Hold for 20-30 seconds and then relax.
- Jaw and Face Stretch
- Sit or stand neutrally with ears over shoulders.
- Open your mouth as wide as possible without causing pain and hold for 30 seconds.
- This helps to reduce masseter and temporalis muscle tension.
- Jaw Protrusion Stretch
- Sit tall or stand tall with ears over shoulders.
- Open your mouth and slowly protrude your lower jaw out.
- Stretch gently to a point of comfort for 30 seconds and then relax.
- Repeat as necessary for relief.
By following these stretches, you can alleviate jaw and facial pain and promote overall muscle relaxation. Share this routine with friends and family for mutual relief and well-being.
