Exercises for Common Problems

No body is perfect, hopefully if you follow these exercises we can help your body function more perfectly.

TMJ

If you’ve ever noticed your jaw popping or clicking (or getting stuck open or closed), you may have TMJ. You will also notice some ear or jaw pain associated with it. Most of the time, if you’re like me, it’s from clenching your teeth, especially while sleeping. Our favorite exercise for TMJ to instruct patients on is super easy to do, no one will be able to even tell you’re doing it at all. So, first, check and see where your tongue is sitting in your mouth. It should be lightly pressed against the back of the two top front teeth. That’s the exercise (yeah, really). I told you it’d be easy. In fact it’s so easy, that’s actually where the tongue should automatically go when at rest, like we’re talking anatomical position, correct biomechanics stuff (...<3). When you do this, it is virtually impossible to clench your teeth because it inhibits the muscles responsible for closing the jaw. 

The hard part comes into play when we need to train your brain into putting it there. 

So, what we suggest doing is pick a trigger (whatever it is, a text, a phone call, your kids shouting for your attention, etc.), make it something that happens throughout the day pretty regularly and then check and see where your tongue is. From a fellow TMJD patient, this really works. I’ve alleviated my symptoms and my tongue automatically goes behind my top front teeth. 

Neck Pain

Neck pain is the worst. Most of the time it is followed up with a headache, which can range from not that bad to turn-off-all-of-the-lights-and-no-one-talk-to-me-until-I-am-ready bad. Lucky for you, we have some easy ways to help the neck pain you’re already experiencing and may prevent it from happening again. 

First start off sitting, then you will tap yourself on your shoulders with your fingers (right to right/left to left). Relax your shoulders (but keep them where they are) and lower your arms down to your sides. Now you will want to take your neck through all of the ranges of motion. Look up, down, side to side and tilt your head from right to left. 

You want to try to do this throughout your day, so there will be natural triggers to remind you to do your neck stretches (hopefully). We also like to do these when we are taking a shower or just trying to relax. 

Low Back Pain

FACT. Low back pain is one of the most common excuses for people to either not go into work or participate in activities they would like to, but feel that they can’t. 

This one may have to be done at home. First, get on your hands and knees on the ground. You’re then going to drop your bellybutton down toward the ground and look up (think of a cow standing in a field), then bring your bellybutton toward your spine/spine toward the ceiling (like a hissing cat).

If you are experiencing any of the above, we have so many more things left in our back pocket to help you. Give us a call, set up an appointment and then we can go over so much more detail. Our number is (210) 323-2163, give us a call anytime.

The Gate Control Theory of Pain

When I was in chiropractic school I learned so much about how and why chiropractic works but this is the one that made the most sense to me and has stuck with me many years later. Now, it’s just a theory, and it’s pretty hard to prove if it is true, maybe in my lifetime it will become a law of science.

Let’s set the scene, you’re walking along and then you stub your toe on the coffee table. What’s the first thing you do without even thinking about it? As soon as your brain realizes what’s going on, you put pressure on the stubbed toe and it helps alleviate the pain. 

Now let’s get into the nitty-gritty details of the theory, pain and movement move up the same neural pathway to the brain. Movement is a faster and pain is a stronger signal up the pathway. The faster one, movement, will get to the brain faster and prevent the stronger one, pain, from making it in. So, by putting motion into the joint, it gets to the brain before the pain, essentially tricking the brain into thinking there isn’t a problem anymore (if there ever was). 

So, how does this relate to chiropractic care? When a chiropractor puts movement into a joint, then that signal makes it to the brain before the pain signal can make it there. So, that’s why when patients get off the table they will feel better almost immediately, even if it’s only slight.

If you’re looking for a chiropractor and live in San Antonio, please reach out and I’m sure we can help. You can reach us at (210) 323-2163.

Tongue Ties: Sally Isn't Selling These by the Seashore

I will be honest, when I first started working with babies and tongue/lip ties, I had no idea what I was talking about (sorry to my first few patients, I know so much more now). I honestly thought they meant tongue twisters and had to go home and look them up. 

I still send people to the professionals on the subjects, IBCLCs and pediatric dentists as I can only tell when they are really bad. I always say we all would do better for our patients if we just stayed in our lanes. 

Are you like I used to be and confused? 

I got you! Tongue ties and lip ties are a common diagnosis I hear about from patients when they are having breast feeding issues with their babies. When there is a tie of the tongue or the lip, it changes the way the mouth and tongue can work. If the tongue and/or the mouth can’t work at their best, then breastfeeding will be difficult for the baby (and in turn, the mom). Oftentimes, there will be pain on the mother’s part and frustration and colic on the baby’s end. Luckily, there are almost instantaneous ways to fix them via tongue/lip tie revisions as well as adjustments and soft tissue work.

When I’ve spoken with the dentists in town that do tongue tie and lip tie revisions, they prefer that their patients get body work done prior to and following the treatment. The exercises they give you following a revision are important to prevent scar tissue from forming, which opens up a whole other can of worms when it comes to breastfeeding. 

As a chiropractor, I am always trying to get a patient’s body to move as close to optimum as possible. When we can do this, everything just goes smoother, including breastfeeding. However, when it comes to tongue ties, looking at breastfeeding is SO SHORT-SIGHTED. It can affect someone their entire life (just ask me). It can lead to TMJD, texture issues, speech problems, etc.

I was a formula baby and never had a problem eating or gaining weight (Awesome.), I was happy all the time and never showed any signs of discomfort, so my parents (and many at the time) never even heard of tongue ties or lip ties. So now I am one of the lucky ones who gets to deal with TMJD, a texture problem and neck tightness. Sure, I could get it revised, but I’ve figure life out now and am lucky to be married to someone who can fix it. 

My adult patients who have had their ties revised have some pretty amazing things to say about it. 

What I typically look for and notice is that a baby may only open one side of their mouth or have a side preference. They may also have tightness at the top of their neck. By using an adjustment and some soft tissue work, we are often able to get them back to feeling better quickly and their recovery following a revision is quick. 

If you suspect your child has a tongue tie or a lip tie, please reach out to see if we can help and as always, if not, I will be glad to give you the names of our favorite professionals. 

Our number is (210) 323-2163.