I’ve had braces on my teeth for four months now, and I’ve been acutely aware of different ways I hold tension in my jaw and mouth.

Clenching teeth and holding tension in the jaw can lead to discomforts like headaches, neck and shoulder tightness, and TMJ.

Here are some tips to help relax the jaw.

Tongue to Roof of Mouth

I learned this in yoga. Gently allow the tip of your tongue to float up to the roof of your mouth. Your jaw should naturally drop and relax. You can try this any time you notice that you are clenching your teeth or furrowing your brow.

Acu Point: HOKU

This is one of the best overall stress-relieving points. Holding this point on the top of the hand can help with relieving so many discomforts–insomnia, headaches, constipation, shoulder and neck tension–that could be causing or exacerbated by tension in the jaw. Read on.

Bedtime Jaw Squeeze

If you wake up with soreness in your jaw and teeth, try this simple sqeeze before going to sleep. Sit up straight, relax your shoulders and arms, and take a nice deep breath. Now gently press your palms on the sides of your face by your jaw. Clench your teeth and you can feel a muscle bulge; that’s where you want to place your palms. Relax your jaw–try the Tongue to Roof of Mouth explained above–and hold you palms firmly but comfortably on your jaws while you take five deep breaths, in and out. Release your hands, relax your shoulders, and take five more deep breaths. Repeat the squeeze and relaxing two more times.

(Certain medical conditions, such as rheumatoid arthritis, Parkinson’s disease, or chronic pain, may contribute to sleep problems. Please seek the advice of a qualified health care provider for questions about a medical condition.)

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