How I nearly FIXED at a 90% my TMJ problems in less than a month, and how i got better face symmetry

[GSR]

How I fixed ~90% of my TMJ and improved my facial symmetry a bit​

I wanted to post this in case it helps someone here.

For a long time I had TMJ problems. Mainly:

• jaw clicking
• tension in the jaw
• slight facial asymmetry
• one side of my body feeling way tighter than the other

At first I thought the problem was only my jaw, but after a while I realized it was more of a full body alignment issue.

---

What I noticed about my body​

After paying more attention to my posture and going to a chiropractor I noticed a few things.

First, I had a lot of tension on the left side of my body. My left glute, hip, back and neck all felt tighter.

Second, my right hip was higher than the left.

And the chiropractor also told me my atlas (C1 vertebra) was a bit misaligned.

When I started looking into this more, I realized that problems in the pelvis and spine can travel upward and eventually affect the neck and jaw.

So instead of only focusing on the TMJ, I started working on the whole chain.

---

1. Stretching (this helped a lot)​

I started stretching pretty much every day.

Main areas I focused on:

• glutes
• hips
• lower back
• upper back
• neck

Some stretches I used:

Figure 4 stretch
Good for loosening the glutes and piriformis.

Hip flexor stretch (lunge stretch)
Helps open the front of the hips.

Seated hamstring stretch

Child's pose
Great for relaxing the lower back.

Thoracic extension over a foam roller
Helped my upper back mobility a lot.

For the neck I did:

Upper trap stretch
Just tilting the head sideways and gently pulling.

Levator scapulae stretch
Turn the head slightly and look down while pulling lightly.

After a couple weeks of doing these I noticed a lot less tension on the left side of my body.

---

2. Strengthening exercises​

Stretching helped, but I realized I also needed to strengthen some muscles, otherwise the imbalance kept coming back.

So I started doing strengthening work for:

• glutes
• core
• back

Since my right hip was higher, I focused strengthening more on the left side.

Exercises I used:

Glute bridges

Single-leg glute bridges

Side lying leg raises

Clamshells

Bird dogs

Dead bugs

Back extensions

This helped stabilize my pelvis and spine.

---

3. Isometric jaw exercises​

I also started doing isometric exercises for the jaw.

Important thing here: very light resistance. Don't go crazy with it.

The ones I did:

Isometric mouth opening

Put fingers under the chin and try to open the mouth slowly while applying light resistance.

Isometric mouth closing

Light resistance while closing the jaw.

Side-to-side resistance

Put your hand on the side of your jaw and gently push while moving the jaw sideways.

---

Results​

After doing all this consistently:

• TMJ improved around 90%
• jaw clicking reduced a lot
• less neck tension
• posture improved
• face looks a bit more symmetrical

It's not perfect, but it's way better than before.

---

One thing I learned​

A lot of the time TMJ is not just a jaw problem.

It can come from:

• pelvic imbalance
• spine alignment
• neck tension
• muscle imbalances in the body

NOTE: if you have something like flatfoot, this can cause asymmetry on your body making one hip higher, in my case i have cavus foot.

 

[magneso]

How I fixed ~90% of my TMJ and improved my facial symmetry a bit​

I wanted to post this in case it helps someone here.

For a long time I had TMJ problems. Mainly:

• jaw clicking
• tension in the jaw
• slight facial asymmetry
• one side of my body feeling way tighter than the other

At first I thought the problem was only my jaw, but after a while I realized it was more of a full body alignment issue.

---

What I noticed about my body​

After paying more attention to my posture and going to a chiropractor I noticed a few things.

First, I had a lot of tension on the left side of my body. My left glute, hip, back and neck all felt tighter.

Second, my right hip was higher than the left.

And the chiropractor also told me my atlas (C1 vertebra) was a bit misaligned.

When I started looking into this more, I realized that problems in the pelvis and spine can travel upward and eventually affect the neck and jaw.

So instead of only focusing on the TMJ, I started working on the whole chain.

---

1. Stretching (this helped a lot)​

I started stretching pretty much every day.

Main areas I focused on:

• glutes
• hips
• lower back
• upper back
• neck

Some stretches I used:

Figure 4 stretch
Good for loosening the glutes and piriformis.

Hip flexor stretch (lunge stretch)
Helps open the front of the hips.

Seated hamstring stretch

Child's pose
Great for relaxing the lower back.

Thoracic extension over a foam roller
Helped my upper back mobility a lot.

For the neck I did:

Upper trap stretch
Just tilting the head sideways and gently pulling.

Levator scapulae stretch
Turn the head slightly and look down while pulling lightly.

After a couple weeks of doing these I noticed a lot less tension on the left side of my body.

---

2. Strengthening exercises​

Stretching helped, but I realized I also needed to strengthen some muscles, otherwise the imbalance kept coming back.

So I started doing strengthening work for:

• glutes
• core
• back

Since my right hip was higher, I focused strengthening more on the left side.

Exercises I used:

Glute bridges

Single-leg glute bridges

Side lying leg raises

Clamshells

Bird dogs

Dead bugs

Back extensions

This helped stabilize my pelvis and spine.

---

3. Isometric jaw exercises​

I also started doing isometric exercises for the jaw.

Important thing here: very light resistance. Don't go crazy with it.

The ones I did:

Isometric mouth opening

Put fingers under the chin and try to open the mouth slowly while applying light resistance.

Isometric mouth closing

Light resistance while closing the jaw.

Side-to-side resistance

Put your hand on the side of your jaw and gently push while moving the jaw sideways.

---

Results​

After doing all this consistently:

• TMJ improved around 90%
• jaw clicking reduced a lot
• less neck tension
• posture improved
• face looks a bit more symmetrical

It's not perfect, but it's way better than before.

---

One thing I learned​

A lot of the time TMJ is not just a jaw problem.

It can come from:

• pelvic imbalance
• spine alignment
• neck tension
• muscle imbalances in the body

NOTE: if you have something like flatfoot, this can cause asymmetry on your body making one hip higher, in my case i have cavus foot.

Gpt university

 

[GSR]

Gpt university

i made the thread with chatgpt, but to make it more organized because english is not my first language, but i included everything i did. and im getting a unloading splint next week cause this can help with tmj problems too.

 

[norwyx]

Good shit boyo