Rocabado Exercises for the TMJ

Rocabado Exercises for the TMJ
(Temporomandibular joint)

All these exercises are recommended to be done in sets of 6 and 6 times a day.

    1. This exercise is to give your tongue its physiological resting position and liberate your articulation: Place your tongue in your palate with moderate pressure, hold this position for a few seconds then release, relax and breathe by using your nose and diaphragm. Variation: Click your tongue.
     
    1. To restore a normal rotation of the condyle and to prevent the translation of your TMJ: Place the tip of your tongue in your palate (behind your front teeth) and without losing contact, open your mouth slowly and repeat. This should avoid all articulation sounds.
     
    1. To relax the cervical vertebrae and to restore the normal mechanics of your head, neck and jaw: Gently apply your hands on the top back of your head, press gently but firmly down until you feel a slight pulling sensation in your neck. Hold for 10 seconds, relax and repeat.
     
    1. To stabilize your TMJ, it is important to have balance and coordination of your muscles for mastication, by doing rhythmic and isometric contractions: Using your fist, place it under your chin, then resist opening your mouth, keep for a few seconds. To resist moving your chin forward, hold your fist in front of it, keep for a few seconds. To resist lateral movements, place your fists on either side and maintain. To resist closing your mouth, place your fingers on your lower teeth, resist and repeat.
     
    1. Retraction of your shoulder blades has the purpose to normalize the relation between your head, neck and jaw: Place your arms alongside your body, lift your shoulders as high as you can, then relax. Bring your shoulders back furthest you can hold a few seconds then relax, repeat this sequence.
     
    1. Easy position: 

a) Stand or sit straight

b) Lift both arms high, as trying to reach the sky.

c) Maintain, without moving head or shoulder blades, lower both arms

d) You now have a good posture

e) Repeat this exercise once every hour or each time you feel your shoulders move forward

 

7. Side mandibular exercise:   

a) Slowly move your jaw towards your left.

b) Gently stretch your jaw in that direction for 5 seconds.

c) Do these same exercises for the right side and repeat this sequence 5 times.

d) Repeat this exercise 5 times a day.

8. Tongue resting position: To leave your jaw and face muscles in a relaxed position and to inhibit muscle spasms, you must put the front part of your tongue to your palate behind your front teeth, without touching your teeth. An easy trick is to say the letter “N” and leave your tongue in that area, leave your jaws (teeth) relaxed and slightly opened, breathe by your nose. You may always do this except when eating and talking.