Yoga as Therapeutic Exercise: A Practical Guide for Manual Therapists

6

Chapter

The basic exercises

5. Basic exercises for the cervical spine, head, and temporomandibular joint 5. Basic exercises for the cervical spine, head, and temporomandibular joint


6. Basic exercises for the cervical spine, head, and temporomandibular joint 5. Basic exercises for the cervical spine, head, and temporomandibular joint

Exercise 5.7: Relaxed jaw

Aim: mobilizing the temporomandibular joint.

Breathe naturally through your nose throughout this

exercise.

1. Sit on the floor or on a chair in an upright
   position.


2. Relax your tongue on your mandible.


3. Slightly open your mouth.


4. Keeping your shoulders relaxed and your head
   upright, gently move your chin forwards and
   backwards 3–5 times.


5. Close your mouth.


6. Perform the following so that it feels smooth and
   round: chin slightly forwards, open your mouth,
   chin down; chin backwards; close your mouth,
   chin up; continue normal breathing.


7. Perform point 6 3–5 times.


8. To finish close your mouth, relax your tongue,
   stay calm for a few breaths and feel the
   relaxation in your jaw.

Variation

To increase awareness of the movement of the jaw,

place your fingerpads flat in front of your ears, so that

you feel the movements of the condylar processes

of your lower jaw. Refine the exercise described in

points 2–7 so that the movement becomes smooth

and both processes move at the same time. For

more extensive awareness you can put your index

fingers gently into the outer auditory canal.

Refined work

1. Sit on the floor or on a chair in an upright
   position.


2. Relax your tongue on your mandible.


3. Keeping your mouth closed, slightly lift your
   upper teeth away from your lower teeth; as you
   exhale feel the space between your tongue and
   palate increasing and feel the relaxation of your
   jaw, tongue, and ears.


4. Hold for 3–5 breaths.


5. To finish stay calm for a few breaths.

Figure 6.122

Figure 6.123