Do you easily develop tension in your jaw, face, and neck? If so, you might have noticed that wearing a mask can exacerbate your symptoms. By the end of the day, you might experience a headache, uncomfortable jaw tightness, earaches, face pain, and an overall sense of irritability. These symptoms can be particularly challenging for individuals who already experience temporomandibular joint (TMJ) tightness.
As someone who has dealt with TMJ tightness even before the era of face masks, I’ve been closely observing how mask-wearing can impact this condition. Through my observations, I’ve identified some practices that can significantly reduce jaw tightness when wearing a mask. Here’s a short list of DO’s and DON’Ts:
1. Don’t double loop your mask around your ears: This can create excessive tension on your jaw and ears, leading to discomfort and tightness.
2. Breathe through your nose, not your mouth: Breathing through your nose is not only more effective for mask-wearing, but it also helps in maintaining a relaxed jaw and reducing tension.
3. Don’t clench your jaw: Stress-induced jaw clenching is a common habit. Try to be mindful and relax your jaw whenever you catch yourself clenching.
4. Definitely don’t chew gum: Chewing gum can put additional stress on your jaw joint and exacerbate TMJ symptoms.
5. Avoid adjusting your slipping mask with your jaw: Instead, use your hands to make the necessary adjustments to your mask. This prevents unnecessary strain on your jaw.
6. When you need a break from your mask, take it off, don’t just pull it down under your chin: Let your jaw and face relax completely during mask breaks.
While these guidelines are helpful, sometimes you might need more specific exercises and practices to manage TMJ tightness effectively. For this purpose, I’ve created a video that provides detailed instructions on how to loosen up your tight TMJ. This video can be an excellent resource for anyone dealing with these issues.
By being mindful of your jaw and following these recommendations, you can make wearing a mask a more comfortable experience, even if you have TMJ issues. Remember that self-care and awareness play a significant role in managing TMJ symptoms and overall well-being. Feel free to watch my video to gain more insights into relieving TMJ tightness.
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