- Basic exercises for the cervical spine, head, and temporomandibular joint5. Basic exercises for the cervical spine, head, and temporomandibular joint 5. Basic exercises for the cervical spine, head, and temporomandibular joint5. Basic exercises for the cervical spine, head, and temporomandibular joint
Exercise 5.11: Palming
Aim: relaxation of the eyes.- Prepare a folded blanket for your elbows.
- Sit on a chair in front of a table.
- Adjust the folded blanket so that you can rest
your elbows on it. The palms are at the level of
the eyes. - Slightly bend forward from your hips, keeping
the trunk straight. - Close your eyes, put your right hand on your
right eye, your left hand on your left eye; the
heels of your hands are on the cheekbones
below the eyes, while the fingers are crossing
on the forehead (Figure 6.127). - Look into the darkness.
- Hold for 1–3 minutes; with practice you can
hold this position for up to 10 minutes.
8. Keep your eyes closed when you come back to
the upright sitting position and rest your lower
arms and hands on the table.
9. Stay there for a few breaths.
10. Still feel the calmness in your eyes when you
open them.
Exercise 5.12: Attentive ears
The exercises for the temporomandibular joint
are relevant to the ears, but there is no actual ear
exercise. Therefore we suggest a manual treatment
technique that you can do yourself.- Sit comfortably straight.
- Gently move your arms forwards from your
shoulder joints till the elbows are at the level
of the shoulders. - Put the index, middle, and ring fingers or the
palms flat on the outer ear; apply as much gentle
pressure as is comfortable. - Move your outer ear with the fingers or palms
gently in a circular movement, 5–10 times
clockwise, 5–10 times counterclockwise. - Rest your arms and hands for a few breaths.
- Raise your arms to the sides, elbows to shoulder
level. - Put your index fingers into the outer auditory
canal; gently massage the wall of the canal with
your index fingers for 3–5 circles each way. - Gently put your palms on your outer ear to
close your ears; remove the hands quickly.
Perform this only once - Relax your arms for a few breaths.
- Gently move your arms forwards from your
shoulder joints until the elbows are at shoulder
level. - Cover your ears with your palms; listen to the
inner sound for a few breaths. - Relax your arms, remain seated for a few
breaths; you can feel as if fingers in your outer
Figure 6.127 auditory canals are pulling you slightly upwards.