Posture plays a big part in your overall health and the position of your jaw joints. This article will guide you through a short series of steps that will help you learn how to correct posture and maintain proper posture.
There’s no doubt it will take some time and require a lot of dedication – a change in posture is not an overnight quick fix. You’re on a path of undoing less-than-ideal habits your body has been used to for years, if not decades. You’ll be challenging your muscles, spine, and skeleton to get back in alignment.
Plus, achieving proper posture is a big mental game. You’ll need a positive, encouraging mindset to help coach your body toward healthier habits. Every day you make even the slightest change can add up to great results over time.
Now, let’s get to it. Below are three steps that will help you learn how to correct posture and improve the resting position of your TMJ.
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How To Correct Posture For TMJ
Become Aware Of Your Current Posture
The first step toward correcting posture is to develop a keen awareness of your current posture. Without that, you won’t be able to intuitively tell when you’re hunching, curling your shoulders in, or slouching.
A good trick to catch yourself in poor posture is to set a timer or alarm on your phone periodically throughout the day. When the alarm goes off, freeze the position you’re in and take inventory of your body’s natural resting state.
Are your shoulders back?
Upper back muscles engaged?
Or is your head hanging forward?
Is your neck compressed?
You’ll probably find your body has go-to positions it likes to default to depending on what you’re doing.
Another method that works well to achieve awareness is to have a friend, partner or family member take pictures of you doing everyday activities. Standing over the kitchen counter, sitting at your desk, watching TV – you get the idea.
If you’re like most people, you’ll probably be a little shocked at what you see. But that’s okay – it will work to your benefit to motivate change. Just use this step to become aware of your habits before you confront them. You can work on breaking them in the next two steps.
Create An Open Chest
More often than not, poor posture is the result of weak back muscles and super-tight chest muscles. One of the best things you can do to correct your posture is to stretch your pecs. You may experience some discomfort at first as you challenge your tight muscles. There are three main muscles you’ll want to target on either side of the body: the pectoralis major, pectoralis minor, and the subscapularis.
Stand in a doorway with your hands at chest level, resting on either side of the door frame. With one leg forward in a lunge, press your chest out. You should feel a stretch across your pecs and into your upper arms. Hold for as long as is comfortable.
With a foam roller or yoga mat, you can also do a similar stretch lying down. Place the roller or mat underneath your back length-wise so it supports your spine from top to bottom. Put your arms out at either side of your body in a goalpost position. Your elbows should be bent at 90-degree angles and your hands should be level with your head. Relax and let gravity do the work.
Start by holding stretches for 15-30 seconds and slowly move up to 2 minutes when your body can allow it. Two minutes gives the muscles time to release and can create space for muscles to “memorize” this new, open position. Emphasize the stretch by breathing deeply through your nose to promote oxygen circulation and blood flow. Keep your jaw slack and avoid clenching or grinding. Stretch at least 2-3 times a day.
Decompress Your Neck
To learn how to correct posture, consider what poor posture does to your neck – and therefore, your TMJ. If one part of your skeletal system is off-balance or out of whack, it’s going to have negative effects on other parts of the body. Rounded shoulders or a hunched upper back causes the head to move forward, forcing the upper neck to compress. A compressed neck can contribute to improper positioning of the jaw joints, strained muscles, and even pain and weakness.
Proper posture will give all the joints in your spine, shoulders, neck, and jaw the space they need for healthy function and range of motion.
To counteract poor posture, you’ll need to create that open chest and work on strengthening your upper back muscles. A strong back will bring your shoulders and neck back into proper alignment.
Again, it’s not uncommon to feel discomfort or fatigue when learning how to correct posture, since you’re retraining major muscle groups.
Imagine you’re holding a pencil in between your shoulder blades and you must make sure that it doesn’t drop. Pull your shoulders back and squeeze your shoulder blades together for three seconds and release. Repeat this ten times for one set and do the set at least 2-3 times a day.
If you suffer from chronic neck pain associated with your TMJ, you may notice an improvement in symptoms within the first few days of working on your posture.
Additional Posture Support
To find temporary relief as you work on your posture, use a neck stretcher. Neck stretchers can promote cervical spine alignment and relieve pressure put on the upper neck and TMJ throughout the day. Use the stretcher for at least ten minutes (particularly after a long day at work). Make use of the forced downtime by meditating and visualizing the results you want to achieve through correct posture.
A posture brace can serve as training wheels that help you get comfortable with a new shoulder and spine position. Wear the brace whenever you can, especially when sitting at a desk or standing around at home for prolonged periods.
For long-term, lasting results, your best bet is to incorporate the above steps with a treatment plan a healthcare professional has created for you. Only a local, licensed professional can diagnose you and help you discover – and treat- the unique contributing factors of your posture and TMJ.
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Disclaimer: This content is meant to be informational and educational only and is not medical advice. This content does not substitute consulting with a medical or dental professional. Living With TMJ makes no claims to diagnose illness or injury. If you have a medical concern, you should consult with your healthcare provider or seek treatment immediately. Never disregard professional medical advice or delay seeking treatment because of something you read in this blog, on this website, or in linked resources.
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