Self-myofascial release is “a technique used to release tension and promote blood flow in the muscles and fascia of the body,” says Kayla Hamm, a doctor of physical therapy. “For the neck and jaw, this can be particularly beneficial for individuals who experience tension, stiffness, or discomfort in these areas.”
Before we explain the how, let’s talk about the main muscles that will be addressed.
Masseter: “Responsible for closing the jaw while chewing. It is located on the outer side of your face near your jaw line,” explains Hamm. “You can feel this muscle when you clench your teeth, escpecially in the area right in front of the ears.”
Medial Pterygold: “Found deep inside the jaw, towards the center of the face. This muscle aids in chewing, speaking, and swallowing,” Hamm says.
Sternocleidomastoid or “SCM”: “Located on the lateral side of the neck, this is a key muscle involved in head posture and breathing, which can indirectly affect the TMJ,” the expert explains.
Below are some soft tissue release techniques to try out.
Masseter release
How to:
- Place your second through fourth fingers at the base of your jaw just below your earlobe.
- Gently start gliding your fingers up towards your cheek bone, while simultaneously opening the jaw at the same pace.
- Apply gentle pressure and begin to move your jaw in different directions, allowing the ball to massage the muscles around the temporomandibular joint (TMJ).
- Repeat this same technique along the jawline for about two to three passes per area.
SCM Release
How to:
- Rotate your head to the left, and you will feel a muscle pop out on the right side of your neck. This is your SCM.
- Gently grip the SCM near your collar bone between your pointer finger and thumb.
- Rotate your head up and down and side-to-side while moving the muscle between your thumb and finger in the opposite direction.
- After a few reps, continue to work up the SCM all the way to its insertion behind the posterior side of your jaw.
- Repeat on the opposite side.
Medial Pterygoid Release
How to:
- Begin by washing your hands and ensuring your fingers are clean.
- Gently insert your thumb into the opposite side of your mouth towards the center of your cheek.
- Open your mouth slightly, and you will feel the medial pterygoid move under your thumb, just behind your upper molars.
- Once you find the muscle, sink your thumb gently into this area then hold for 10 to 15 seconds.
- You can also use circular motions to help release the muscle for three to five reps in each direction.
- Repeat the process on the other side.
Hamm concludes with this note: “Remember, self-myofascial release and stretching should not cause pain. Be sure to listen to your body and apply gentle pressure at first, gradually increasing intensity as you become more comfortable with the techniques.”
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