Athena Vale
The pterygoid muscle is a muscle in the jaw that can cause headaches and jaw pain if it becomes tight. One way to release this muscle is through a self-myofascial release technique, which involves massaging the inside and outside of the mouth simultaneously. This exercise can be done 2-3 times per day and may be especially useful for those with orthodontic appliances or braces, as it can help to facilitate the desired changes in the jaw faster and more thoroughly.
How to Release Pterygoid Muscle
| Characteristics | Values |
|---|---|
| Placement of Hands | Place the pad of the right thumb in the back of the left side of the mouth, with fingers positioned loosely around the outside of the face. |
| Thumb Placement | The thumb pad should be beyond the last tooth, centered between the upper and lower jaw, and behind the teeth. |
| Finger Placement | The middle finger should be directly in front of the earhole. |
| Finger Position Check | You should feel the movement of the jawbone when opening and closing the mouth. |
| Gag Reflex | If you feel a gag reflex, you are in the right spot. |
| Massage Technique | Massage the inside and outside of the mouth simultaneously, pushing the thumb and middle finger together. |
| Massage Pressure | Squeeze as hard as your tolerance allows, massaging in a circular motion. |
| Massage Duration | Hold the massage for 10-15 seconds per side, breathing deeply and slowly through the mouth into the belly. |
| Frequency | Perform the massage 2-3 times per day, or more often if needed for tension release or pain relief. |
| Additional Exercise | Lie on your stomach with a ball between your breastbone and belly button, and breathe deeply into the ball. |
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What You'll Learn
Thumb and middle finger massage
To release the pterygoid muscle using your thumb and middle finger, begin by placing your hand on the opposite side of the face you are working on. For example, place your right hand on the left side of your face. Position the pad of your thumb at the back of your mouth, with your fingers loosely placed around the outside of your face. Ensure that your thumb pad is beyond your last tooth, centred between your upper and lower jaw, and behind your teeth. If you feel a gag reflex, you've found the right spot.
Next, place your middle finger directly in front of your ear. You should be able to feel the movement of your jawbone when you open and close your mouth. When you open your mouth, you should feel the top of your lower jaw move downward, and when you close it, you should feel it move upward.
Once your fingers are in the correct position, begin to massage the area. Squeeze as hard as you can tolerate, using a circular motion. You can try to push your thumb and middle finger together, massaging both the outside and inside of your mouth simultaneously. Hold this position for ten to fifteen seconds on each side, breathing deeply and slowly through your mouth into your belly. This exercise can be performed 2-3 times per day or more often if needed for tension relief, pain reduction, or at the onset of a headache.
It is important to note that this massage may be initially uncomfortable or slightly painful, but with regular practice, the discomfort will decrease. Additionally, this exercise can be done at various times throughout the day, such as while lying in bed, during a shower, or before or after brushing your teeth.
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Tennis ball breathing exercise
Tennis ball therapy is a self-massage technique that can be used to release muscle tension and restore balance to the muscles. This technique is particularly useful for those who have muscles that resist stretching due to injury, overuse, or inactivity.
To perform the tennis ball breathing exercise for the pterygoid muscle, follow these steps:
- Lie on your back with your feet flat on the floor and your knees pointing towards the ceiling.
- Place a tennis ball in your mouth and bite down on it gently, ensuring it is secure and will not slip.
- Begin by taking a few deep breaths to relax the jaw and facial muscles.
- Slowly move the tennis ball around with your jaw, exploring different angles and directions to find areas of tension or "trigger points".
- When you locate a trigger point, maintain gentle pressure on that spot while continuing to breathe deeply and slowly.
- Visualize the breath circulating around the pressure point and imagine the muscle softening over the ball.
- Stay in this position for about a minute, then remove the ball.
- Notice the difference in sensation between the left and right sides of your jaw, and how the area where you applied pressure now feels more relaxed.
- Repeat the process on the other side, if needed.
This exercise helps to improve circulation, release tension, and enhance muscle recovery. It is important to work within your comfort zone and adjust the pressure as needed. If you experience any discomfort or irritation, reduce the pressure or move the ball to a different area.
Additionally, combining this tennis ball breathing exercise with yoga asanas or stretches can further enhance the benefits, promoting muscle relaxation and improving overall flexibility.
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Massage during a shower
Taking a warm shower can help to reduce jaw pain and relax the pterygoid muscle. Here is a step-by-step guide to performing a pterygoid muscle massage during a shower:
Step 1: Identify the Pterygoid Muscle
The pterygoid muscle is a muscle of mastication (chewing) and is involved in opening and closing the jaw. It is located inside the mouth, just behind the bottom molars. To identify it, open your jaw slightly and feel for a round indentation with your middle finger. This is the area you will focus on during the massage.
Step 2: Prepare the Muscle
Before applying any pressure, ensure your jaw is relaxed and slightly open. You can do this by breathing deeply and gently stretching the jaw by moving it side to side and up and down. This will help improve muscle balance and flexibility.
Step 3: Apply Pressure
Using the pad of your index finger, apply mild to moderate pressure to the indentation you identified. Hold the pressure for 8-12 seconds, or until you feel the muscle relaxing. If you don't feel a change, hold for up to 20 seconds. Release the pressure slowly and gently.
Step 4: Repeat
Perform this massage once or twice a day during your shower. You can do it more often if needed, especially if you are experiencing jaw pain or tension. Repeat the process on both sides of the jaw to ensure even treatment.
Additional Tips:
- It is important to be gentle and not apply too much pressure, as the pterygoid muscle can be tender.
- You can also try placing your thumb underneath your jaw and using the pad of your thumb to apply pressure to the tender points of the muscle.
- To promote belly breathing and further relax the jaw, place a tennis ball or softball between your breastbone and belly button while lying on your stomach, and breathe deeply.
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Reducing the gag reflex
To reduce the gag reflex when releasing the pterygoid muscle, it is important to first locate the correct spot. Place the pad of your right thumb at the back of your mouth on the left side, with your fingers positioned loosely around the outside of your face. Your thumb pad should be beyond your last tooth, centred between your upper and lower jaw. If you feel a gag reflex, you've found the right spot.
Now, begin to massage the area. Squeeze as hard as you can tolerate, using a circular motion. Try to hold this position for 10 to 15 seconds per side, breathing deeply and slowly through your mouth into your belly. This exercise should be done 2-3 times per day, and the more often you do it, the less uncomfortable it will become, reducing the gag reflex. Convenient times to do this include when lying in bed, during a shower, or before/after brushing your teeth.
Additionally, you can try an exercise to promote belly breathing. Lie on your stomach on a bed with a tennis or softball placed between your breastbone and belly button. Breathe deeply into the ball, forcing your stomach muscles out and exhaling as deeply as possible.
Another exercise to release the diaphragm and abdominal muscles involves the following steps:
- Stand with slightly bent knees, placing your fingertips lightly under your ribs near the sternum.
- Bend at the waist and inhale deeply into your stomach.
- As you exhale, relax your belly and massage deeply under your rib cage.
- Hold your breath out as long as possible, continuing to massage.
- When inhaling again, stop massaging and let your abdominal area expand freely.
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Myofascial release
To perform myofascial release on the pterygoid muscle, you can start by locating the medial pterygoid muscle, which is accessible at the back of the mouth behind the bottom wisdom teeth. With your finger, palpate the muscle gently.
The release technique involves stroking the muscle in a specific pattern. Start from the front-most portion of the muscle and stroke downward. Then, move to the top middle and stroke down, continuing to the posterior and superior (top) portions of the muscle, always stroking downward. Apply varying amounts of pressure as needed to access and release the muscle effectively.
It is important to note that releasing the pterygoid muscle through manual manipulation can be quite painful, especially if there is existing tension and misalignment. However, this technique can help reset the entire structure of the jaw, reducing pain and inflammation. Additionally, adjacent practices such as yoga, meditation, chiropractic care, and corrective exercises can further enhance the benefits of myofascial release.
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Frequently asked questions
The pterygoid muscle is located in the jaw and releasing it can help to reduce pain and tension in the jaw and neck, as well as alleviate headaches.
One way to release the pterygoid muscle is to massage the inside and outside of the mouth simultaneously. Place the pad of your right thumb at the back of your left mouth, with your fingers positioned loosely around the outside of your face. Your thumb should be beyond your last tooth, centered between your upper and lower jaw. At the same time, place your middle finger in front of your ear. Massage in a circular motion for 10-15 seconds, breathing deeply through the mouth and into the belly. Repeat on the other side and perform this exercise 2-3 times per day.
Yes, another simple exercise is to lie on your stomach with a tennis ball or softball placed between your breast bone and belly button. Breathe deeply into the ball, forcing your stomach muscles out and exhaling deeply.
