How to Relieve Jaw and Neck Tension
Your neck is bound to be tense -- after all, it spends all day holding up your head. Jaws, too, are frequently locations of tension and muscle pain. Most often, people aren't aware that they're carrying tension in these areas until the pain becomes intolerable or their range of motion restricted. Mindfulness is the foundation for dealing neck and jaw pain. According to "Yoga Journal," muscle tension can lead to headaches and other health problems. Regular stretching and massage can soothe tense muscles.
- Difficulty:
- Moderately Easy
Instructions
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Be mindful of your tension. Check in with yourself at least once an hour: is your jaw tightened and teeth clenched? Is your neck strained forward and bunched up in knots? Relax your jaw and neck every time you check in and find the muscles tensed up.
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Stretch out your neck muscles with the Supta Baddha Konasana yoga pose. Lie on your back. Position a blanket or cushion at the small of your back. With your head on the floor, stretch out your neck. Keep your legs outstretched in front of you, or touch the bottoms of your feet together. According to "Yoga Journal," this exercise releases tension from the neck. You can also try a simple neck stretch at your desk. Put your chin to your chest, stretching out the back of your neck. Hold the pose for 15 to 20 seconds. Point your chin down, and stretch your neck to the left and right. According to the Mayo Clinic, keep your stretches gentle and short to avoid tearing and pain.
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Tense up your jaw as tight as you can and then let it relax. Breathe deeply and keep your neck and jaw relaxed while laying on your stomach for 5 to 10 minutes. Try "The Jaw Slide." Put your fingers under your earlobes while looking in a mirror. Breath in through your nose and exhale through your mouth. Move your jaw slowly to the right as far as it will go, then slowly to the left. According to massagetherapy.com, the jaw slide minimizes tension in the jaw and over time will reshape facial muscles.
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Wrap a heat pack around your neck and leave it on for 10 minutes. Reheat the pack and reapply to your neck as necessary.
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Rub an analgesic cream into your neck and at the sides of your jaw, just under the earlobes every night before you go to bed. Massage the cream into your neck and jaw using your index and middle fingers. Work in circles, gently rubbing tight muscles.
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Tips & Warnings
For severe, chronic neck and jaw tension, see a physical therapist or chiropractor.
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