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TMD Pain Try Robacados Exercise Routine

TMJ Pain? Try Rocabado’s 6×6 Exercise Routine

by Peter Batz, PT, DPT, OCS, CMTPT/DN, AIB-VR/CONLeave a Comment

Do you experience a popping, clicking, or locking of your jaw? Are you having issues with jaw pain that makes it difficult to eat, chew, and talk? Do you have this in combination with headaches at times? All of the symptoms above can be signs that something may be going on with your Temporomandibular Joint (TMJ).

It is not uncommon for someone with these symptoms to have issues not only at the jaw but also with some of their posture muscles leading to increased strain or pressure on the jaw. Now that you have a better understanding of how these symptoms relate to what you are experiencing, what can you do about it?

Introducing the Rocabado’s 6×6 Exercise Routine. This routine was developed to combat the causes and symptoms of TMJ dysfunction. Here’s how to try it out for yourself:

  1. Rest position of the tongue. Place the tip of the tongue on the mouth’s upper palate, putting gentle pressure on the palate.
  2. Control of TMJ rotation. Open and close the jaw while gently pressing the tip of the tongue on the palate.
  3. Rhythmic stabilization technique. Place two fingers on the chin. Open and close your jaw while pressing the tongue on the palate.
  4. Neck extension. Lift and lower the chin as if nodding the head.
  5. Shoulder posture (scap set). Squeeze the shoulder blades together while lifting and lowering the chest.
  6. Stabilized head flection (chin tucks). Bring your chin toward your neck (creating a “double chin”), then push it out again.

If you experience pain with these exercises or experience persistent TMJ symptoms that interfere with your daily activities, reach out to a TMJ/TMD specialist near you. Our experts will address your condition and create a personalized treatment plan to help you live pain-free!

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The Athletico blog is an educational resource written by Athletico employees. Athletico bloggers are licensed professionals who abide by the code of ethics outlined by their respective professional associations. The content published in blog posts represents the opinion of the individual author based on their expertise and experience. The content provided in this blog is for informational purposes only, does not constitute medical advice and should not be relied on for making personal health decisions.

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Peter Batz is a Doctor of Physical Therapy specializing in orthopedics, vestibular therapy, headache/TMD, dry needling, ACL rehabilitation, and injury prevention. Peter graduated from Northern Illinois University with a Doctorate in Physical Therapy. He also completed an orthopedic residency through Evidence in Motion and obtained his Orthopedic Certified Specialist (OCS). He strives to get his patients back to performing at their peak levels so they can enjoy life to the fullest.

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