Relaxing your jaw is crucial to eliminating your headache pain. the problem and learn how to control it.
Here are a few feel-good tips that can help you relax your jaw area:
1 Jaw and temple massage: This is a quick and effective massage you can do while at your desk or watching television. With your teeth apart, use your fingertips to massage firmly around the TMJ. Then move your fingertips downward and massage the muscles lower on the jaw. Finally, move your fingertips up to the temporalis muscle and massage it in a circular motion. You should notice this area feeling really good after just a couple of minutes.
2 Pterygoid massage: The pterygoid muscles are located inside the mouth near the TMJ, so they are harder to access. Prepare by washing your hands thoroughly or using latex gloves.
Go into your mouth with your index finger and massage the pterygoid muscles, making sure to move in the direction of the muscle. If these muscles hold any excess tension, it will be easy to find them, as they will be somewhat tender or sore to the touch. Use firm pressure and massage for 30 to 60 seconds on each side. After removing your hand, pause for a moment to notice how these muscles now feel. They should feel slightly tender from being worked. If they don’ t, try going a little deeper next time. Conversely, if they feel extremely sore, use softer pressure in the future.
If you are not sure you are doing this technique correctly, you can have a chiropractor, a massage therapist or an osteopathic physician guide you through pterygoid muscle massage.
There are a number of factors that contribute to head pain. If you want to keep your headaches in check, it’ s important to mitigate as many of these factors as you can. Start today with these two simple exercises, and you can help keep jaw tension— and the resulting headaches— at bay. HW
KELSIE KENEFICK, MPS, BCB, LMHC, is the author of the award-winning book Migraines Be Gone and the founder of Naturally Pain Free. She created a home program that helps headache sufferers learn how to control their headaches. Learn more at www. naturallypainfree. com.
www. headwisemag. org | National Headache Foundation 45